Every four for twenty-four

Wednesday, January 24

WOD: Every 4 minutes for 24 minutes, Row 250m, 25 wall ball 20/14, 10 C2B

Gymnastic Prep : 3 rounds for work not time: 5 shoot thrus + on p-bars(push up and 2 dips with a full extension between), 5 strict T2B, 5 V-Ups, 5 single leg squats on each leg

Recovery: 100 hollow rocks

Tabata Wednesday

Wednesday, December 23

Please change shoes before coming in and training. Everyone appreciates a nice clean training floor.


WOD: Tabata Wall ball, Tabata bike for calories, Tabata sit up (no rest between sets, can start in any order) Results are total reps like: 50/100/45

Strength: 3x30 deficit barbell deadlifts @ 30% of 1 RM deadlift

Accessory: 3 rounds, of 6 wind shield wipers, 6 shoot thrus, 6 single leg squats(scale with a box)

Recovery: Foam Roll


Wednesday, September 30

QuickFit is at 4:45 and 6:30pm. It is a 30 minute class that is Free to the community.

Endurance tomorrow at 5:30pm!

WOD: 20 -15-10-5 Shoot Thrus on P-Bars, Strict T2B, Russian Swings with heavy kb(put a priority on good movement rather than time)

Strength: spend 10 minutes working up to a heavy single Turkish get up on each arm

Recovery: Gut smash or low back mobility work