Warm Up:

2 Rds of:

  • 10 Pass Throughs
  • 10 OHS
  • 30 sec. Handstand Hold
  • 12 Mountain Climbers (feet land flat by hand)

Strength: Squat Snatch 5Rds of 3Reps

WOD: AMRAP in 15 minutes:

9 – T2B

9 – Push Press 135/95lbs

9 – Hang Squat Cleans 135/95lbs


Warm Up: 2Rds 200m Run, 12-Walking Lunges, 12-Walking High Kicks, 6-Inchworms, 5 Box Jumps

HAVE IT YOUR WAY DAY! Work on your weaknesses.

Programmer suggestion: Snatch Drills

WOD: For Time

20 Burpees

50 KB Swings (Russian) 45/35

400 m run

40 Goblet Squats 45/35

20 Burpees

30 Push Ups

400 m run

20 Pull Ups

20 Burpees

10 T2B

400 m run

Cash Out

100 Double Unders

Wednesday, April 29, 2015

Fia’s Paleo

We are proud to announce our partnership with Fia’s Paleo! They offer fresh pre-made paleo meals delivered right to our gym for pick up! Take the thinking out of paleo and just eat! Visit Fiaspaleo.com for more information or stop in the gym and speak with us. 

This will be awesome for all of the members who are participating in the Paleo Challenge. Life just got a little bit easier!

Noon Class Update

We now offer a Monday noon class. It starts up next Monday, May 4th. We now have a noon class on Monday/Tuesday/Thursday/Friday!




Warm Up: 2Rds of:

10 – Air Squats

30sec. Handstand Hold

10-Abmat Sit Ups

10-Side Lunges (low & slow)

Strength: Front Squats 5Rounds of 5Reps increasing weight each Rd.

WOD: 5 Rounds for time:

10 – Hang Power Cleans 95/65lbs

10 – Bar over Burpees

10 – Jumping Squats

10 – Wiper Blades L plate touch + R plate touch = 1

Advanced athletes: feel free to + up the weight to 115/75 or 135/95 if you are looking to make this spicier. ;)



Tuesday, April 28, 2015

We are officially in Week 4 of the Paleo Challenge! How is it going for everyone? Remember to turn in the point tracking sheets to earn your points for the week.

We are excited to announce that the Monday Noon Class will be starting next week, May 4th!




Warm Up: 2Rds of:


10-Air Squats

10-Pass Throughs

10-Side Lunges (low and slow)

Skill: “Back to basics” Pull Up Progression 10-15min. Advanced Muscle Up progression Ring and or Bar.

WOD: For time:

“Cash in” 25 – KB Swings (American) 45/35lbs

3 Rounds of:

9 – OHS with a KB Right arm 45/35lbs

9 – OHS with a KB Left arm 45/35lbs

400m Run with a KB

3 – Wall Walks *** scale (prone, up to inchworm back to prone, feet stay stationary)

“Cash out” 25 – KB Swings (American) 45/35lbs


Warm Up: 2rds of:

200m Run

10-Sampson Stretches

30sec. Handstand Hold


Skill: “Back to basics” Coaches verify and correct your athlete’s on the 4 squats with the Bar only. “Virtuosity”= Performing the common, uncommonly well.

Air Squat, Front Squat, Back Squat, OHS. 15-20min. 5 minutes of work each squat position.

Focus on: Foot positioning, rack positioning, bottom position and over head positioning, powering up muscle group queuing.

WOD#1: “Fran” for time:

21 – 15 – 9

Thrusters 95/65lbs


rest, recover and if time permits

WOD#2: for time:

30 – OHS 115/75lbs



Warm Up:

400m Run “then

2 rds of:

  • 10 Good Morning
  • 10 Jump Squats
  • 10 T2B

HERO WOD: “McGhee”

AMRAP in 30 minutes

5 – Deadlift 275/195lbs

13 – HR Push Ups

9 – Box Jumps 24″/20″

POST WOD: Grab a roller and focus on your gluts & lower back

Friday, April 24, 2015

A Friendly Reminder:

  • Each class is designed to run for a full hour.  Therefore, it is imperative that you please show up ON TIME for your class.  The class structure is designed as such: warm up, skill/strength training with trainer, followed by the workout of the day, and end the class with post workout stretches.
  • Also, don’t forget to write your name and log your scores on the board. Writing your scores/numbers down will help you track your own progress.


Warm Up:

2 Rds of:

  • 10 Burpee Broad Jumps
  • 30 sec. Handstand hold
  • 10 Pass Throughs
  • 10 OHS

Strength: 1 Rep MAX Clean & Jerk 20-25 min

WOD: 3Rds for time:

25 – Ground to Over Head 95/65lbs

25 – Wall Ball Shots 20/14lbs 10’/9′

Post WOD: Roll out posterior chain