(910) 579-9348

May 18, 2019

Happy Birthday Larry!

Partner WOD:

10 min AMRAP 250 Meter Run (one partner running at a time:

Followed by 15 Min AMRAP of 5 Strict Pullups/10 Push Ups/20 Air Squats.

Finished with 10 Min AMRAP of 250 Meter Run (one partner running at a time).

 

Partner WOD:

10 min AMRAP 250 Meter Run (one partner running at a time:

Followed by 15 Min AMRAP of 5 Strict Pullups/10 Push Ups/20 Air Squats.

Finished with 10 Min AMRAP of 250 Meter Run (one partner running at a time).

Partner WOD:

10 min AMRAP 250 Meter Run (one partner running at a time:

Followed by 15 Min AMRAP of 5 Strict Pullups/10 Push Ups/20 Air Squats.

Finished with 10 Min AMRAP of 250 Meter Run (one partner running at a time).


May 17, 2019

Perfect Shirt for this little BEAST! #cantcatchme #lila

““Meatball”
For Time:
75 Wallballs (14/10)
50/35 Calorie Bike
10 Rounds of Strict “Cindy””

““Meatball”
For Time:
75 Wallballs (14/10)
50/35 Calorie Bike
10 Rounds of Strict “Cindy””

““Meatball”
For Time:
75 Wallballs (20/14)
50/35 Calorie Bike
10 Rounds of Strict “Cindy””


May 16, 2019

Tonight, Thursday 5/16 at 5:30pm Casey will do a special EXPRESS SPIN/HIIT class for those who have been asking. First 30 min SPIN first by reservation only, and everyone who wants can join the last 30 min of HIIT. Come join in on a little variety!

“Deadlift
Build to a Heavy Set of 3
“Dead Ahead”
4 Rounds:
21 Deadlifts
15 Box Jump Overs
9 Push Jerks “

“Deadlift
Build to a Heavy Set of 3
“Dead Ahead”
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65)”

“Deadlift
Build to a Heavy Set of 3
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)”


May 15, 2019

Tonight at 5:30 Wodfathers we will honor “Mayor Larry” in a special birthday WOD. Join us if you can!

““Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge”

““Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge”

““Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge”


May 14, 2019

““Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles”

““Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles”

““Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles”