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Sep 30th, 2018

Category: #CDR
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Monday October 1st, 2018-October 7th

Reminder today is your last day to order your Barbells for Boobs shirt.  Monday October 1st, 2018 warm-up: Prep For WOD WOD: 36 Rounds For TIme 1-Burpee 2-MU 3-Clean and Jerk 155/105 **Birthday WOD for CD **Go heavy   Tuesday 10/2/2018 warm up-OTM -12 ODD: 15 Pullups Even: 15 Reverse Lunges #45/35 Skill: RIng Dips […]

Sep 16th, 2018

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Monday 09/17

“The crucible for silver and furnace for gold, but the Lord tests the heart.” Proverbs 17:3 It takes intense heat to purify GOLD and SILVER. Similarly it takes the heat of trials in our lives to become purified. So if you are in the middle of a struggle, hang in there because at the end […]

Sep 9th, 2018

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Bars, Bars and More Bars This Week! Monday 09/10/18

This week we will be incorporating Barbells into class each day and starting our warm ups right at the start of class. Monday, Sep-10-2018 Banded-Hips Glutes-Jumps Strength: 3 RM BS WOD: “King Kong” 3 RFT 1 Deadlift 455/315 2 MU-RIng 3 Squat Clean 250/175 4-HSPU   Tuesday, Sep-11-2018 EMOM-10 A-Assault-15/10 B-Wall Balls Skill: Rope Climbs […]

Sep 2nd, 2018

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Monday 09/03/18

We hope everyone enjoyed their labor day weekend! Monday, Sep-3-2018 Iron Stregth 8am Class   Tuesday, Sep-4-2018 Bands + Hops Strength: 1 RM Push Press WOD:AMRAP 13 60-Alt DB Snatches 50/35 50-WB 20/14# 40-Calories Row 30-Burpee Box Jump Over 24/20″ Goal in WOD is everyone get to do at least some BBJO   Wednesday, Sep-5-2018 […]

Aug 12th, 2018

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Monday August 13, 2018

Monday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups Row 250m Build to a max 1 power Clean, 1 Front , 1 Push jerk Amrap 3 “Macho Man” 135/95 rest 3 min Amrap 3 “Macho Man” 155/105 rest 3 min Amrap 3 Macho Man” 185/135 •Macho man 3 power clean 3 […]

Aug 4th, 2018

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Monday 08/06/2018

Monday Banded Warm up Lateral side step Forward facing Glute bridge 50 reps Hip Flexer Activation 25 each legs out bent knee chair 2 RM Back Squat “Foul Ball” 3 RFT Run 800M 30 WB 30 Alt DB Snatch from ground 50/35 Tuesday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups […]

Jul 29th, 2018

Category: #CDR
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Monday 07/30/2018

Monday -80’S theme-Dress the part 80’s Theme Strength: Deadlift 5×5 Build To Max 5 rep Complete 80 Reps of the Following For TIME Mt Climbers DB Push Press 25/15 KBS 70/53 DB Rows (Push ups Position 50/35) WB 20/14 Tuesday Warm up-Banded Shoulders Strength: Pullup Dip Complex WOD: E3M x 7 rounds 400M Run 12 […]

Jul 15th, 2018

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07/16/2018-07/22

Monday OTM -12-2 Power Clean and 1 jerk 3 RFT 40-WB 20-KBS 70/53 10-RIng MU Sub Wall Climbs for MU Tuesday Pullup Dip Complex For Time 200 DU 1500 Row 100 Russian Twist 35/25 Assault Wednesday Hero WOD Wednesdays “Daniel” 50 Pullups 400m run 21 Thruster 95/65 800m run 21 Thruster 95/65 400m run 50 […]

Jul 1st, 2018

Category: #CDR
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4th of July Week 2018

Monday Build to a Heavy or Max Complex Power Clean + Squat Clean   WOD: E3M x 6 Rounds Run 400m 3 Power Cleans 3 Squat Cleans 115/75 ** Your Score is your slowest round Tuesday Build to 10r Max Sumo DL   WOD: AMRAP 12 6- HSPU 9- DL 225/155 30-DU Wednesday 4th of […]

Jun 24th, 2018

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Monday 06/25-31

Lets welcome Officer Daniel back to coaching for a few days!! Coach Daniel will be running classes on Tuesday and Wednesday this week.  Monday  WOD: “Let it Burn” Run 400m 50 air squat *target time is sub 15 min scale to Run 200 and all squats first Or if needed run 200 and 30 squat […]

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