Saturday 10/21/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Partner WOD: 4 rounds for time

Shared reps. One works at a time, but both must run together.

100m run
100m run backward
100 Squats
75 Sit-ups
50 Hand-release push-ups

Friday 10/20/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
Front squat – 3×4 @80%
Clean & Jerk –2@75%, 2@80%, 3@85%

WOD: As many total reps as possible of the following

AMRAP in 7 minutes
5 Hang cleans (135#/85#)
5 Bar-facing burpees

rest 2 minutes

AMRAP in 7 minutes
10 Shoulder to overhead (135#/85#)
20 Double-unders

Wednesday 10/18/2017

Announcements:

Strength:
Bench press – 80% 3×4
2 Pause Deadlift – 75% 3×3

Skill: Rope climbs

WOD: AMRAP in 10 minutes

7 Deadllifts (225#/155#)
14 Barbell Push-ups
28 Lateral Barbell hops
1 Rope climb

Tuesday 10/17/2017

Announcements:

Strength:
Snatch Balance – 80% x 1 x 3
Snatch – 75% x 2, 80% x 2, 85% x 1 x 3

Skill: Double-unders

WOD: AMRAP in 15 minutes

8 DB Snatches Left hand (55#/35#)
8 DB Snatches Right hand
20 V-ups
30 Double-unders

Monday 10/16/2017

Announcements:

Strength:
Deficit Deadlift – 75% 2×5
Strict Press – 80% 3×4

Skill: Kip/Butterfly Pull-ups

WOD: For time

3 Rounds of
7 Thrusters (135#/85#)
7 CTB Pull-ups

3 Rounds of
5 Thrusters
5 CTB Pull-ups

3 Rounds of
3 Thrusters
3 CTB Pull-ups

Sunday 10/15/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

Box closed today

Saturday 10/14/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

WOD: For time

100m run
90 Back extensions
80 Sit-ups
70 Walking lunges
60 V-ups
50 Jumping squats
40 Push-ups
30 Box jumps (24”/20”)
20 Burpees
100m run

Friday 10/13/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

Skill: Handstand push-ups/walks

Strength:
Romanian Deadlift – 80% 3×4
Front squat – 85% 3×3

WOD: For time

150 Double-unders
40ft. Handstand walk (mod:20 HSPU)
30 Bar-facing burpees
20 Deadlifts (225#/155#)
10 Bar-ups (mod:20 CTB)

Thursday 10/12/2017

Announcements:

  • Change of schedule for October 12 thru October 15
    Thursday* – 5am, 7am & 10am (no open gym)
    Friday* – 4pm, 5pm & 6pm (no AM classes, 3pm & 6:30pm)
    Saturday – 10am (no 9am)
    Sunday – TBD

    *Note: Thursday and Friday’s WOD/Program will be the same.

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information

Skill: Handstand push-ups/walks

Strength:
Romanian Deadlift – 80% 3×4
Front squat – 85% 3×3
Clean & Jerk – 70%x1, 75%x1, 80%x1x2

WODa: AMRAP in 10 minutes

150 Double-unders
40ft. Handstand walk
30 Bar-facing burpees
20 Deadlifts (225#/155#)
10 Bar-ups

WODb: AMRAP in 10 minutes

150 Double-unders (mod: 300 singles)
20 Handstand push-ups
30 Bar-facing burpees
20 Deadlifts (225#/155#)
20 CTB pull-ups