If you’ve ever been around Missy during her “birthday month”, then you know that it’s never a one day event. This could quite possibly be the first in a long series of birthday WODs for her. For her first birthday WOD, she has selected good ol’ “Nasty Girls“. Enjoy!   WOD   “Nasty Girls” 3 RFT 50 Air Squat 7 [...]

We are now halfway done with Suck It Up. We’ve been browsing the log sheet and most of you are doing pretty good. Remember, it’s not about being perfect. It’s about making a positive change and sticking to it long enough for it to become habit. If you have hit the 2500 mark on your push ups then congratulations. If [...]

  Time to toughen up and kick some butt!      WOD   1-2-3-4-5   Hang Power Clean 105/155 Muscle Up Kb Snatch 55/70 Box Jump 28/42

I have no other way to describe this workout other than it being a grinder. Advice: just keep going.   WOD   30-25-20-15-10-5 Sit Up Deadlift 95/135 K2E Rev Wall Ball 14/20

There was some open gym madness this past Saturday. It seems like there was like 20 people there at some point! Thanks for coming in and making it fun!   Usually when we post a death by WOD you start out by completing 1 rep the first minute, then two the second, etc. The workout seems excessively easy for the [...]

Ten days into the new year and into the push up and suck it up challenge. Don’t fall off the wagon now, you are almost there!   WOD   5 RFT 5 lateral box jump burpee 20/24 9 sit up 5 lateral box jump burpee 6 kettle bell swings 55/70   Post WOD photo op. All of these ladies were [...]

And it isn’t running! Bench press 10-8-6 Row for fast (500m) pace  

One week into the nutrition and push up challenge! The hard part is over. Keep up the hard work everyone!   WOD 1. Annie 50-40-30-20-10 Double under Sit up 2. Row 1000m 3. 30 Wall balls 10/14 30 Kettlebell swings 35/55    

The 4:30 class rocked it yesterday! There were 5 people under 10:00!!! Shout outs for the day go to Matt Anderson with a 6:39 Rx and Shondra with a 7:46 Rx. Strong work you two! You’re going to get a little help on the push ups today because they are in the WOD. It’s only 9 minutes so go hard [...]

The food and push up challenges for this month are underway. For the push up challenge: don’t get caught up in the “rules.” If you feel like you’re cheating, then you probably are. The goal is to get better at moving your body weight in a pushing/pressing motion. As long as you’re getting better at that, we are happy. For [...]