• Class Schedule

    CLASS HOURSX

    MONDAY-FRIDAY

    06:00 AM

    07:00 AM

    09:30 AM

    03:00 PM

    04:00 PM

    05:00 PM

    06:00 PM

    SATURDAY

    08:00 AM

    09:00 AM

    10:00 AM

    Call Regarding 2014 Competitor Class

    SUNDAYCLOSED

  • 778-385-1897 | [email protected]

WOD | BLOG

  • 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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  • June 11th WOD

    By Daniel Webbe | In WOD | on June 11, 2015

    Warm up: 30 sec sit-ups 30 sec push-ups -5 rounds- Strength: EMOM 10 min 7 strict press WOD: 10 Wall Balls 30 Double Unders 10 Squat Clusters -12 min AMRAP-

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  • June 10th WOD

    By Daniel Webbe | In WOD | on June 10, 2015

    Warm up: 10 push ups 20 squats 30 sit-ups 40 jumping jax -2 rounds- Strength: A) 6-3-1 squat 1 1/4 for 4 rounds B) 10-5-3 Bench -4 rounds- WOD: 400m farmers carry 21-15-9 Deadlift Box jump 400m med ball carry

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  • June 9th WOD

    By Daniel Webbe | In WOD | on June 9, 2015

    Warm up: 100m run 10 lunges 10 broad jump -4 rounds- Strength: EMOM 9 minutes A) 5 hang cleans B) 10 wall balls WOD: 3,6,9,12,15… Push Press Knees to Elbows -12 min AMRAP-

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  • Monday June 8th WOD

    By Daniel Webbe | In WOD | on June 8, 2015

    Warm up: 1km run 20 jumping jax -stretch- Strength: 6-3-1 squat -5 rounds- WOD: 3 muscle ups 10 Barbell Lunge 100m run -15 min AMRAP-

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  • Friday June 5th

    By Daniel Webbe | In WOD | on June 5, 2015

    Warm up: 100m run 10 inch worms 10 high knees -3 rounds- Strength: 10 rounds max rep bench press at… 35 75 Or 135 -record total score- WOD: 4 min running clock 400m run then… As many cleans as possible -4 rounds-

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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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