We are doing a sweat shirt order. $50.00. These are nice 80 / 20 tri blend, soft , sweatshirts. Charcoal grey with white letters. We are only doing a pre – order for these, there will not be any extra order. make sure you sign up on the whiteboard. The image above, just shows […]

WOD 11. 15 . 17 ” The Gymnasty chipper ” Accumulate 1 min L hold from pull up bar 80 Double unders 60 situps 40 Pull ups 20 Hand Stand Push Ups 1 min l hold from pull up bar 20 Hand Stand Push ups 40 pull ups 60 situps 80 double unders 1 min

Fitness Challenge starts today! Make sure you come to a class or an open gym time and do the workout. Also remember to bring a towel if you plan on dunking. For the challenge, it is $100 and includes the price of the dunks both pre and post. If you have any questions about nutrition

11. 13 . 17 “Macho Man Randy Savage ” EMOM x 6 3 Power cleans 3 Front Squats 3 Push jerks Rest 3 min and add weight EMOM x 6 min 2 Power cleans 2 Front Squats 2 Push jerks Rest 3 min and add weight EMOM x 6 min 1 Power cleans 1 Front

Wod 11.10.17 A  snatch 4-3-2-1-1-1-1 building to heavy single B “Randy” 75 snatches for time 75/55   Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WOD 11 . 9 . 17 ” Pack Leader ” 7 Rounds for time Run 100m 7  Front Squats 135 / 85 35 Double unders    

WOD 11 . 8 . 17 A. Push Jerk 3 Rep max from the ground. B. ” Jerk Biathlon ” 400m Run 18 Push Jerks 155 / 95 400m Run 15 Push Jerks 155 / 95 400m Run 12 Push Jerks 155 / 95 Each time the athlete breaks a set of jerks they must

WOD 11 . 7 . 17 “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

WOD 11 . 6 . 17 A. Build to a heavy deadlift triple B. “Zombie Circus” For time 21 deadlifts 185 / 125 21 toes to bar 21 burpees over bar 15 deadlifts 185 / 125 15 toes to bar 15 burpees over bar 9 deadlifts 185 / 125 9 toes to bar 9 burpees

Winter Fitness Challenge is something I have been considering for a couple winters’ now. We will begin a fitness challenge before Thanksgiving and end at the end of January so it runs straight through the holidays. This is the ultimate way to stay focused and not make excuses through the holidays. It also will show