Workouts

WOD FOR DOGS You may have seen the signs around the gym about this weekend, but just so everyone knows, we are hosting WOD for DOGs on Saturday.  The money raised goes to MAGSR a 501c3 non profit all volunteer operated organization that provides a second chance to German Shepherd dogs and mixes that been … Read more

Skill WOD A1) Hand stand holds (hold with elbows locked out, hold at 90, and hold just below 90) 3/3/3/3/3 A2) L sit- Max Effort x 4 WOD 75 Double Unders (singles x 2) 30 KB Swings (53/35) 25 Calories on the Rower 3 Rounds (we will stagger the starts and rotate through the rowers, … Read more

Strength WOD 10 min to Find a heavy 5 Rep Deadlift (hold on to the bar the whole time, if you can not descend with a flat back then lower the weight and show control and body awareness with a load you can handle, the goal here is to warm up for the workout) WOD … Read more

Strength WOD Back Squat 3/3/3/3/3 (same weight for all five sets, go heavier then last week) WOD 12 Thrusters (115/75) 15 Pull ups 3 Rounds Coach Buck on Front Squats Competitors WOD 7RM Back Squat 7 RM Front Squat The Chief 5 rounds of:  AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats … Read more

Remember we only have an 8 am class today (Saturday).  BACFAT starts at 10 am! If you are competing or helping out get here around 9:45 am! If you still want to help, we could still use a few judges! Strength WOD Take 15 min to find a heavy 1 RM Snatch (it can be … Read more

OPEN GYM FROM 9 am to NOON!

Remember tomorrow (SATURDAY) we are hosting the Affiliate League at CFH.  We will only have an 8 am class. Strength WOD Strict Press 10/1/10/1/10/1 WOD From min 0-2 200 M Run Max Burpees From min  2-4 200 M Run Max KB Swings (70/53) From 4-6 200 M Run Max Air Squats From min 6-8 REST … Read more

Remember this Saturday we only have an 8 am! We need ladies scaled and Judges for this weekend! Please reach out if you can help or want to be on the team! Strength WOD Back Squat 5/5/5/5/5/5 (same weight for all 6 sets) WOD 15 Hanging Power Cleans (135/95) 25 Sit ups 3 Rounds Mike … Read more

Mobility at 5:30 pm tonight and Barbell Club at 6:30 pm tonight! We still need plenty of judges and athletes for this weekend! Please reach out if you can help! We have been doing plenty of GHD skill work so today we introduce them into an actual WOD, please use caution if you have not … Read more

Athlete of the Month for August Ross Moody- Project Manager and Army fan Tell us a little bit about yourself… I never did the online-dating thing, but I guess this is the part where I have to convince you that I’m witty and no more than 15% creepy.  Originally from South Carolina, I made my … Read more