• 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

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WOD | BLOG

  • 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 23

    By Daniel Webbe | In WOD | on March 23, 2015

    Warm up: 1 min squat 1 min lunge 1 min wall sit 1 min push-up -2 rounds- Strength: 5 min to find 1rm strict press Then EMOM: 10 min 3 strict press at 70% WOD: 100 Du’s 10 Mu’s 80 Du’s 8 Mu’s 60 Du’s 6 Mu’s 40 Du’s 4 Mu’s 20 Du’s 2 Mu’s

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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 18th

    By Daniel Webbe | In WOD | on March 18, 2015

    Warm up: 100m run 20 sit-ups -3 rounds- Strength: A) 1 full + 1 hang snatch —-10 rounds—- B) EMOM 12 min Even= 30 sec wall balls Odd= 30 sec weighted lunges WOD: 7 OHS 14 Pull-ups 21 Double Unders – 14 min AMRAP-

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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 16th WOD

    By Daniel Webbe | In WOD | on March 16, 2015

    Warm up: EMOM 5 min 30 sec sit-ups 30 sec push-ups -stretch- Strength: 6-3-1 pause squats (3 sec hold) -4 rounds- WOD: 21-15-9 KB Thrusters Pull-ups KB Swing Weighted Lunge

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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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  • March 11th WOD

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

    Warm up: 10 v-ups 20 sit-ups 30 in and outs 40 sec plank -2 rounds- Strength: EMOM 10 min 30 sec sit-ups 5 wall balls (Athletes who decide option B for WOD will spend all class completing, and not preform sit-up wall ball EMOM) WOD: A) 800m run 7 Thrusters 14 Box Jumps 21 HRPU […]

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  • March 10th WOD

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

    Warm up: 1 min Double Unders 1 min wall sit 1 min lunges -2 rounds- Strength: EMOM 10 min A) 7 strict press B) 7 front squats WOD: A) 5 Font Squats 5 HSPU –10 rounds– B) 5 Burpees 10 Box Jumps 15 Push Press —16 min AMRAP—

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