December 2014

Holiday hours are as follows: New Years Eve (today) open at 8am close at 11am, reopen at 4 close at 6. New Years Day Closed. 2nd of January Open at 9am close at noon, open at 4 and again close at 6pm.   WOD 2 rounds for time of the following: 20 wall balls 14 […]

Comfortable Vs. Uncomfortable We train in the realm of uncomfortable so in life we can be more comfortable doing daily tasks. We do hard workouts because we want results and know we will get them by training hard. If you are an expert at double unders for example, you would not train every workout everyday

MAX EFFORT Shoulder Press 3,3,3,3,3 all at 81% of base   WOD 3 rounds of: 21 Burpees 21 Kettlebell swings 55/35lb 21 pull ups   Post times to WODHOPPER!!

Group Warm Up!! MAX EFFORT Back Squat 3,3,3,3,3 @81% of base WOD AMRAP in 10 minutes of: 3 Power Cleans 135/95lb 6 Push Ups 9 Squats   Post total rounds and reps to WODHOPPER.

Open Gym from 9:30 until Noon this is your last chance to make up the 12 days of Christmas. Otherwise come in and have some fun with a quick WOD or so much needed mobility.

open hours: 9-noon and again 4-6pm   Group Warm Up Either make up the 12 days of Christmas or   WOD 3 Rounds for time: Row 500m 15 Power Snatches 15 parallel jumps 24/20″ ( jumping over PVC)   post scores to WODHOPPER!!!

Open From 9am until Noon! Christmas Day Closed 26th of Christmas open TBD, Close at 6pm. WOD On the 12th Day of Christmas My true love said to me: 12 Bear Crawls!!!! 11 GHD sit ups 10 Wall Balls 20/14 9 kettlebell swing 8 Grasshoppers 7 Pull Ups 6 Walking lunges 5 Burpees! 4 Front

    Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD New Years Eve TBD New Years Day Closed 2nd of January….. Again Post to comments what works for you. Group Warm Up!! On the 11th Day of Christmas My true love said to me: 11 GHD sit ups 10 Wall Balls

Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD New Years Eve TBD New Years Day Closed 2nd of January….. Again Post to comments what works for you. Group Warm Up!! On the 10th Day of Christmas My true love said to me: 10 Wall Balls 9 kettlebell 8 Grasshoppers 7 Pull

open gym from 9:30 until 11:30 come in and make up a WOD or a lift you missed, or do a makeup fun WOD with me.