WOD

5 Rounds Not for Time:5 Bench Press5 Negative Pull-ups:30 Straight Leg L-Sit Nutrition of the Week:The Minimum Effective Dose-when it comes to nutrition.We talk often... Read More

Box Squats5 x 5 “Annie”50 – 40 -30 – 20 – 10Double UndersSit-ups Question of the Week:If you could pick any super power what would... Read More

“Imagination”18 Minute AMRAP:30/25 Calorie Row20 Burpees100 Meter Farmers Carry (72/53) Quote of the Week:“If you don’t make time for exercise, you’ll probably have to make... Read More

“Nasty Boys”3 Rounds:50 Air Squats7 Muscle-ups10 Hang Power Snatches (115/95) Recipe of the Week:We can’t wait to try this recipe for dinner! Give this Fire... Read More

“Vegetables”22 Minute AMRAP: teams of 2400 Meter Run-then-4 Rounds:15/12 Calorie Row50 Double Unders Meme of the Week:

Every 90 Seconds for 9 Minutes2 Clean & Jerks-then-Every 90 Seconds for 9 Minutes1 Clean & Jerk Box Brief:Congrats to Kelci for being the July... Read More

“Miss Vickie’s”20 Minute AMRAP:50/40 Calorie Row40 Sit-ups30 Box Jumps (24/20)20 Hand Release Push-ups10 Strict Toes to Bar Question of the Week:How do you express your... Read More

Bulgarian Split Squats3 x 10 “Run It”10 Rounds:100 Meter Run10 Dumbbell Thrusters (35/25) Quote of the Week:“If you don’t like something change it; if you... Read More

Strict Press5 x 3“Push It EE”16 Minute AMRAP:10 Ring Rows8 Burpees Over the Bar6 Shoulder to Overhead (155/105)40 Double UndersRecipe of the Week:Looking for something... Read More

“Lothbrok”2 Rounds: teams of 2100 Meter Row200 Meter Row300 Meter Row400 Meter Row500 Meter Row Meme of the Week: