Happy Birthday Minday. Excellent coach, athlete, mother and wife. Join Mindy for 31 Pukies for a cool down after the wod!!!!! Open 13.4 Wod 7 min AMRAP of: 3 Clean & Jerks (95/135) 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & jerks 9 Toes to Bar …..Continue increasing […]

Rest day. Mobility w Amy @ 5:30 Elizabeth’s 40 day challenge Some of you may know that our very own coach E-rad is turing the BIG 40 May 12.  In honor of her Super-Hero-Ness we are starting this 40 day challenge. Here’s how it works: Starts: April 3rd Ends: May 12th *Every day Coach E-rad […]

SWOD: Front Squat 85% 5×2 CONDITIONING: 12 min AMRAP Press x4  75/55 SDHP x8 FS x12   * We are looking at increasing M Wod times Tues and Thursday 12-1:00pm along w 5:30pm Thursday. Post thoughts to comments. * Shane will be back in April to start strength sessions at 11-1:00 Wed and Friday

SWOD: Push Press 3×3 CONDITIONING: Mailbox and back then Black Jack 20 Pushups, 1 Situp, 19 PU 2 SU, 18 PU 3 SU……..1 PU 20 SU *Every 2 min run Mailbox and back For Time. 20 min cut off * We are looking at increasing M Wod times Tues and Thursday 12-1:00pm along w 5:30pm […]

SWOD: Snatch Max 15 min CONDITIONING: Overhead Squat x10   95/65 C2B Pullups x6 4 rounds   * We are looking at increasing M Wod times Tues and Thursday 12-1:00pm along w 5:30pm Thursday. Post thoughts to comments. * Shane will be back in April to start strength sessions at 11-1:00 Wed and Friday