Monday March 16, 2020

Hello everyone! Here’s what’s happenin’!

As of Monday, we are open on a day to day basis (mostly dictated by numbers). I will be putting out a skill, a WOD and an AT-HOME WORKOUT each day. My equipment will be available to “sign out”, you will then be totally responsible for that equipment or the replacement.Therefore, we will be diligent about cleanliness, but ultimately, you are responsible for yourselves and cleaning up after the workout. I have buckets of disinfectant cleaners and rags set up strategically across the box. Have a great couple of weeks and looking forward to normalcy!!!

Skill: Pendlay Rows 4x6

1-Arm Rows 3x8 each arm


40-30-20-10 of-

Sumo Deadlift High Pull (55/75)

Double Unders

Plate Situps

At-Home WOD:


HR Push ups

Double Unders

Plate Situ ps

*Remember - you can sign out Kettlebells or whatever for home at 8:30-9am or 5:30-6pm.

75 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups