Wod News

Wod: Workout Of The Day, November 27, 2019

“Happy Healthy Parents  Make For Happy Healthy Children” Jedi Master Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Sumo Deadlift High-pull, 95/65 lbs Rest 30 secs Ring-Dip Rest 30 secs Jedi Knight Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Kettlebell Sumo Deadlift High-pull, 53/35… Read more »

Wod: Workout Of The Day, November 26, 2019

It takes time, patience and most of all practice to learn a new skill.  Don’t give up.  Hard work pays off. Jedi Master Skill: Single Arm Dumbbell Strict Press 10-10 Build to a 10RM for each arm (log L and R load separately). Wod: Complete as many rounds as possible in 10 mins of: 8… Read more »

Wod: Workout Of The Day, November 25, 2019

How do you choose to recover after the coach yells “time”? Nice Andy prefers a towel over his face. Jedi Master Skill: Alternating EMOM for 10 mins: Row 15 Calories 15 Burpees Wod  For time: 30-20-10 reps Hang Squat Clean, 95/65 lbs Pull-up Jedi Knight Skill: Alternating EMOM for 10 mins: Row 12 Calories 12… Read more »

Wod: Workout Of The Day, November 24, 2019

Are you ready for the week ahead?  Thanksgiving is a wonder time to spend with loved ones all while indulging on our favorite foods.  Be sure to plan ahead what days and times you will be training.  Enjoy the holiday week but do not neglect your training.   Below are our hours for this week…. Read more »

Wod: Workout Of The Day, November 22, 2019

Benda is experiencing  GPP (General Physical Preparedness) at it’s finest. Gotta love the Assault Bike. Jedi Master Skill 5 Rounds for Quality 10 Alt DB Front Rack Lunges 10 L/R DB Single Leg Romanian Deadlifts 5 Rounds 15 Deadlifts 225/155 7 Bar Muscle Ups Jedi Knight Skill 5 Rounds For Time 10 Alt DB Front… Read more »

Wod: Workout Of The Day November 21, 2019

There is always something new to learn. Jedi Master Alt EMOM 21 15 Cal Row 10 Strict HSPU 5 Weighted Strict Pull Up Skill 1 x 1 Jedi Knight Alt EMOM 21 12 Cal Row 10 Pike Push Ups 5 Strict Pull Up Skill 1 x 1 Split Jerk Padawan Alt EMOM 21 8 Cal… Read more »

Wod: Workout Of The Day November 20, 2019

” A great coach tells you what you need to hear, not what you want to hear.” Jedi Master  Skill Front Squat 10 – 8 – 6 – 4 – 2 21 – 15 – 9 Squat Clean 135/95 Box Jump 30/24 Jedi Knight Skill  Front Squat 10 – 8 – 6 – 4 –… Read more »

Wod: Workout Of The Day November 19, 2019

“Surround yourself around fitness minded people.  Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »