WOD 10 . 26 . 17 Saturday we will have a costume WOD. Don’t be shy, wear a halloween costume and be ready to hit a  WOD that will scare the gains out of you. This will be for the 830 class. Hope to see you all there dressed up and ready to crush it! […]

WOD . 10 . 25 . 17   “Triple Ds ” 14 min AMRAP 7 Deadlifts  185 / 125 7 Dips 35 Double unders

WOD. 10 . 24 . 17 Xendurance order is on the front desk. I will order it Friday. These are pharmacy grade , clean , upper end solutions that I personally use to supplement my nutrition. I would recommend the creatine, fish oil, and xndurance tabs = start with these first. The protein and fuel

Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways,

WOD 10 . 20 . 17 A. Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 On the 90 sec. building B. ” Motor Boat ” 12 min AMRAP 3 power snatch 135 / 85 30 dubs

WOD 10 . 19 . 17 ” The Chase ” Against a 3 min clock Run 400m Max CTB pull ups Rest 3 min Against a 3 min clock Run 400m Max calorie row rest 3 minutes Against a 3 min clock Run 400m Max CTB pull ups Against a 3 min clock Rest 3

WOD 10 . 18 . 17 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters

WOD . 10 . 17 . 17 A. Back squat 10 x 2 Every 2 min. Start at 75% and build to a heavy 2 rep max B. 12 min ABS 1 min Hollow Rocks 1 min situps 1 min planks hold Rest 1 min

WOD . 10 . 13 . 17 A. Work up to a heavy 5 rep OHS from the ground   B. ” VIP Room ” 5 – 4 – 3 – 2 – 1 Bar Muscle ups ( scale bar muscle ups today  with 2 pull ups + 2 Push Ups ) 25 – 20