Tuesday 3/29/2016


  • Schedule change for this Wednesday and Thursday only.
    Wednesday, March 30:
    4pm-6pm (Rest/Recovery Day)

    Thursday, March 31:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm, 7pm

  • 2016 Goals Challenge starts Monday, April 4, 2016.
    This is an individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. This is both a competitive and challenging event that you will find very supportive at our box so dont hesitate to sign up as soon as you can. Additional information and how to sign up will be on the whiteboard.

Power Snatch – 3×2@70%, 3×3@75%
Snatch Pull – 2×3@90%, 3×3@95%

WOD: AMRAP in 3 rounds in a fight gone bad format of

Calorie Row
Mountain Climbers
Jumping Squats

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.