Holiday schedule 

Posted: July 4, 2017 in Uncategorized

Remember the holiday schedule that has been posted in the gym! Special noon class only then we can go enjoy some more family and friends! See you guys there!!

Spicy spicy Monday 

Posted: April 11, 2017 in Uncategorized

Wod

25 power snatches 75/55

25 front squats 

For time

800m run

40 kbs 70/55

8 rope climbs 

Rest 2 min

5 minutes of plank hold 

That chipper though!

Posted: March 16, 2017 in Uncategorized

Stay the course. Be determined. Finish! 

For time

100 du

30 wb 30/20#

30 sit ups

30 HRPU

75 du

20 dips

20 dl 185/125

20 burpee over bar 

50 du

10 cleans 

10 pistols

10 muscle ups

Rowing and thrusters

Posted: March 14, 2017 in Uncategorized

Who would have thought these two together would hurt so bad…. I’m everyone! This one got spicy! Enjoy

Apollo

Strength

Every 2 minutes for 5 sets 

5 front squats @ 75-80%
Wod

4 rounds

Amrap 3

500m row 

Max thrusters 95/65

What a Monday!

Posted: March 7, 2017 in Uncategorized

Strength

Back squats 

10@60%

8@65

6@70

4@75

4@80
Wod

30 cal row

25ctb

50 wallballs

25ctb

30 cal row
What a day huh?!! Great attendance, even better energy! Never miss a Monday they say!

Apollo

That’s a big boi wod! 

Posted: March 2, 2017 in Uncategorized

5-4-3-2-1

Thrusters 185/125

Box jumps 40/30

Power snatch 

Bar mu
Sometimes I love to throw out a challenging wod to push people out of their comfort and reaching a tiny bit past what they’ve done before. Today I witnessed exactly that. People overcoming fear of high box jumps and putting a lil more weight in a wod than they have before. It was a great day and the cardio class crushed it!! Go after this one, but be careful not to push past redline with this heavy and high of a skill wod. Missed reps are killers here.

Apollo