• Class Schedule

    CLASS HOURSX

    MONDAY-FRIDAY

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    09:30 AM

    03:00 PM

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    10:00 AM

    Call Regarding 2014 Competitor Class

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Blog'S ARCHIVE

  • June 16th WOD

    By Daniel Webbe | In Blog, WOD | on June 16, 2015

    Warm up 100m jog 10 push ups 10 squats -3 rounds- Strength: A) 6 OHS, 1OHS -5 rounds- B) 10×10 strict press WOD: 15 hang clean 12 front squats 9 push press 6 burpees -5 rounds-

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  • June 12th WOD

    By Daniel Webbe | In Blog, WOD | on June 12, 2015

    Warm up: 100m run 20 hammer curl 10 RB thrusters -3 rounds- Strength: EMOM 10 min A) Snatch grip dl Hang snatch Squat snatch B) 10 Sit-ups 5 Russian twist WOD: Fran + 1km run -for time-

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  • April 1st

    By Daniel Webbe | In Blog, WOD | on April 1, 2015

    Warm up: 1 min squat 1 min push-ups 30 walking lunges -2 rounds- Strength: 10-1 thruster + 10 push-ups each round WOD: A) 400m run 15 Box Jumps 30 Sit-ups -3 rounds- B) 400m run 10 bear complex -3 rounds-

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  • March 31st

    By Daniel Webbe | In Blog, WOD | on March 31, 2015

    Warm up: 100m run 10 OHS -3 rounds- Strength: EMOM 12 min Even- 10 pull-ups Odd- 10 KB swing WOD: 15 TTB 12 Push Press 9 Front rack lunge -14 min AMRAP-

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  • March 30th WOD

    By Daniel Webbe | In Blog, WOD | on March 30, 2015

    Warm up: 400m run Walking lunge —> -2 rounds- Strength: A) 1 P. Clean 1 S. Clean 1 Jerk -10 rounds- B) 10-5-3 Pause squats —4 rounds— WOD: 40 wall balls 400m run 40 box jumps 400m run 40 deadlift 186/125 400m run -for time-

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  • March 26th WOD

    By Daniel Webbe | In Blog, WOD | on March 26, 2015

    Warm up: 100m jog 5 burpees -3 rounds- Strength: 10 min EMOM 5 Thrusters WOD: 100 pull-ups Every Time you drop you must complete 30 sit-ups, 20 wall balls or 3 heavy bear complex.

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  • March 24th

    By Daniel Webbe | In Blog, WOD | on March 25, 2015

    Warm up: 50 sit-ups 40 skips 30 push-ups -2 rounds- Strength: A) 5×5 + 3×3 Deadlift B) 1×10 Snatch WOD: A) 12 Deadlift 9 Hang Clean 6 Push Press —5 rounds— B) 5 HSPU 5 Front Squats —10 rounds—

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  • March 19th WOD

    By Daniel Webbe | In Blog, WOD | on March 19, 2015

    Warm up: 1 min skip 1 min wall sit 1 min sit-ups -2 rounds- Strength: 10-1 Deadlift + 10 push-ups each round WOD: (Open athletes may do a benchmark WOD of their choice) 30 Thrusters 30 Burpee Box Jump Overs 20 Thrusters 20 Burpee Box Jump Overs 10 Thrusters 10 Burpee box Jump Overs

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  • March 17th

    By Daniel Webbe | In Blog, WOD | on March 17, 2015

    Warm up: 1km run 30 lunges -stretch- Strength: A) EMOM 5 min- 5 cleans @60% Rest 1 minute 5 min- 3 cleans @70% B) EMOM 10 min- 30 sec wall balls WOD: 30 push press 95/135 30 HRPU 400m run -16 min AMRAP-

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  • March 13th

    By Daniel Webbe | In Blog, WOD | on March 13, 2015

    Warm up: 400m run 10 squats 10 lunges – 2 rounds- Strength: 10-1 squat + 10 lunges each round WOD: Open WOD 15.3… 7 Muscle Ups 50 Wall Balls 100 Double Unders -14 min AMRAP-

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