Blog Search


By: 0

Today we participate in one of the more grueling cardiovascular tests, the 2000 meter row for time. Hold nothing back here, find a fast pace that you can keep and give it your all. We will revisit this test in the near future to make sure your endurance and mental toughness have improved.

After a short break we will spend some time practicing the power clean and squat clean.

WOD:  testing day


2k row for time

Skill work:

Cleans – power clean, squat clean


By: 0


pizza game

hungry hippos

Partner WOD:

10 rounds for time:

1 partner- Dumpster run

1 partner- max reps sit-ups / max reps kettlebell swings


For the first 5 rounds, one partner will run about 100 meters while the other partner does as many sit-ups as possible. For the following 5 rounds, instead of sit-ups, athletes will complete kettlebell swings.





By: 0



Run 550 meters

30 pull-ups

50 abmat sit-ups

30 push press

Run 550 meters


Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve our lives!





By: 0


Deadlift Technique practice


1 RM Deadlift Day

Deadlift   5-4-3-2-1 (reps)

Today we work up to a 1 rep max deadlift. Make sure to keep your  technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier work. Starting with a set of 5 reps, we will increase our weight each set while decreasing the number of reps we accomplish. Once you get to your last set, take a deep breath, keep your technique on point, and give it all you’ve got! Lets start getting our max lifts recorded as we go into working on building more strength and conditioning.

4-24-17 WOD

By: 0


Working on some gymnastics today. We start off with some skill work to get familiar with handstands and the rings and finish off the day with some extra core work (who doesn’t want an awesome core?)


Handstand work


15 min EMOM (every minute on the minute)

5 strict pullups

5 strict ring dips

30 second hollow