Archive for July, 2017

2017 August 1 WOD

Posted: July 31, 2017 in Uncategorized
Warm-up

EMOMx8
Odd: 3 Snatches
Even: 5 Clean & Jerks

Metcon

“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds.

Compare to January 4, 2017

2017 July 31 WOD

Posted: July 30, 2017 in Uncategorized
Strength/Skill

15 minutes to complete
3×3 Overhead Squats

Metcon

21-15-9
DB Snatches (50/35, alternating)
Calorie Row
-directly into-
21-15-9
Box Jump Overs
Pull-ups

2017 July 29 WOD

Posted: July 28, 2017 in Uncategorized

We have yoga today at 8!

Happy Saturday folks, come see us at 9:00 or 10:30!

600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run

2017 July 28 WOD

Posted: July 27, 2017 in Uncategorized

Join us for yoga Saturday morning at 8!

Strength

20 minutes to complete
5×5 Front Squat

Metcon

AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
12 Thrusters (95/65)
12 Toes to Bar
… continue adding 3 reps per round until time is up.

2017 July 27 WOD

Posted: July 26, 2017 in Uncategorized
Skill/Strength

20 minutes to complete
7 sets of 3 Cleans + 1 Jerk
Similar to July 13 (2 Cleans + 1 Jerk)

Metcon

EMOMx18
Minute 1: 18/15 Calorie Bike or Row
Minute 2: 15 GHD Sit‐ups
Minute 3: 40 Double Unders

Compare to May 17, 2017

2017 July 26 WOD

Posted: July 25, 2017 in Uncategorized
Metcon – “Cindy”

AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to October 18, 2016

ROMWOD

2017 July 25 WOD

Posted: July 24, 2017 in Uncategorized
Warm-up

EMOMx8
Odd: 4 Snatches
Even: 6 Clean & Jerks
Compare to July 11, 2017

Metcon

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
-Rest 5 minutes-
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5 minutes
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

2017 July 24 WOD

Posted: July 23, 2017 in Uncategorized
Metcon

27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Strength

5×6 Back Squats

2017 July 22 WOD

Posted: July 21, 2017 in Uncategorized

We’ll have yoga this morning at 8:00. Free for members and only $5 for nonmembers.

Hero – “Dallas 5”


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

5 minutes of:
Burpees
-then-
5 minutes of:
7 Deadlifts (155/105)
7 Box Jumps (24/20)
-then-
5 minutes of:
Turkish Get-ups (40/25 DB)
-then-
5 minutes of:
7 Snatches (75/55)
7 Push-ups
-then-
5 minutes of:
Row for calories

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

2017 July 21 WOD

Posted: July 20, 2017 in Uncategorized

We will have yoga Saturday at 8!

Strength

15 minutes to complete 5×6 Front Squats

Metcon – 30 minute time cap

10 Rounds:
5 Squat Cleans (135/95)
10 calorie Bike (13 calorie Row)
30 Double Unders
Rest 1:00 between rounds