Perform Hip Prep series in it’s entirety for warm up.

Thrusters 3-3-3-3-3-3-3 reps

Rest precisely 2 minutes between sets, adjust weight as needed.

Rest as needed and then perform:

75 Wall ball shots for time in as few sets as possible

Post loads and time to comments.


Make it stop!

Calling all “Wod-stars”!!!  Our video library is expanding and we want YOU!

 We will be video taping workouts to highlight our talented group of athletes and serve as the “demo” for the day.  Since we are behind the main site, this will also serve as a great teaching tool for that specific day.

 Besides, who doesn’t want to see themselves on camera, right?

There will be a sign up sheet at the gym with all the info (date, time, wod, etc)  Since being able to scale appropriately is so critical,  the more variance we can film, the better.  So if you can’t do the workout as prescribed, don’t worry about it!  Look for the sign up sheet this week!

This Saturday is Fight Gone Bad!!  We have a lot of peeps representing!  Stay tuned for any schedule changes….

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