Results For Category: "Uncategorized"

WOD 05.19.23

Warm Up: :15 Lateral Bar Jumps :15 REaching spiderman :15 Zombie Squats :15 Reverse Lunges X4 Mini Band Walks Strength: E3M x5…

WOD 04.10.23

Warm Up: :60/ side Hamstring barbell Smashing 10/10 leg swings 30 mini Band Squats 30 Mini band Glute Bridges Vaughn Strength: 7…

WOD 04.03.23

Warm Up: :60/ side Hamstring barbell Smashing 10/10 leg swings 30 mini Band Squats 30 Mini band Glute Bridges Vaughn Strength: 1…

WOD 03.10.23

Warm Up: Running Drills Mini Band walks 30/20/30 +mini band Strength: OTM-5 min 10 BSQ (L) 115-135/85-95 WOD: :45/:15 Alt Max Rep…

WOD 03.08.23

Warm Up: Old Man warm up Running Drills 10 Band Straight arm lat pulldown 10 Band Face Pulls 5 Wall Balls 20…

WOD 03.06.23

WOD 12 AKBs (M) 12 Push ups 24 Cal Row 6 RFT

WOD 02.28.23

Warm Up: Old Man Warm up 150m Row 50’ Walking Lunges 10 Calve Raises 10 Alt KB Rows 7mins “A Quiet Place”…

WOD 02.14.23

Warm Up: Old Man+ Banded Pull aparts 3 Cal Bike 5 DL 5 Bent Over Barbell Row 5 No Pushup Burpee 5min…

Ninja Recognition: Jason Kurscak

Why Jason? Jason Kurscak embodies what we want new members to see when they walk into our facility. He works hard. He…

WOD 1.3.23

Warm Up: Old man Warm up Running Drills :10 hard :20 slow X3 (on any machine) “Devin Hester” 2:00 Bike Erg 1:00…