WE WILL OFFER A WOD TODAY AT 8AM! CLOSED THE REMAINDER OF THE DAY!
To Be Announced On Site!
Friday July 1st WOD
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
Thursday WOD 6/30/22
Thats one way to keep the ball from touching the ground, Troy!
Thursday Schedule: 6am/8am WOD – ABZ/BUNZ/GUNZ 7am – Open Gym 9am – ROMWOD with Nicole 530pm
Work on Power Cleans as warm up.
3 ROUNDS x AMRAP in 4:
27/21 Calorie Row
21 Power Cleans
15 Burpees
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
*Score=Sum Total of Reps
Work on Power Cleans as warm up.
3 ROUNDS x AMRAP in 4:
27/21 Calorie Row
21 Power Cleans
15 Burpees
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
*Score=Sum Total of Reps
Work on Power Cleans as warm up.
3 ROUNDS x AMRAP in 4:
27/21 Calorie Row
21 Power Cleans
15 Burpees
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
*Score=Sum Total of Reps
Wednesday WOD 6/29/22
Wednesday Schedule: 6am/8am/9am/530pm WOD
HAPPY BIRTHDAY DEDE
Live music at Sunset Beach Park 6-8 tonight “Chip and the Blocks”
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)
*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)
*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)
*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout
Tuesday WOD 6/28/22
Tuesday Schedule: 6am/8am/530pm WOD – ABZ/BUNZ/GUNZ 7am – Open Gym 9am.
Buy In: 50 Barbell Good Mornings (45/35)
50 KBS
40 Box Jumps
30 Push Ups
20 Dips
10 Man Makers (50/35) (35/20)
20 Pull Ups
30 Wallballs
40 Double Unders or 120 Singles
50 Air Squats
Cash Out 50 Barbell Bent Over Rows (45/35)
Buy In: 50 Barbell Good Mornings (45/35)
50 KBS
40 Box Jumps
30 Push Ups
20 Dips
10 Man Makers (50/35) (35/20)
20 Pull Ups
30 Wallballs
40 Double Unders or 120 Singles
50 Air Squats
Cash Out 50 Barbell Bent Over Rows (45/35)
Buy In: 50 Barbell Good Mornings (45/35)
50 KBS
40 Box Jumps
30 Push Ups
20 Dips
10 Man Makers (50/35) (35/20)
20 Pull Ups
30 Wallballs
40 Double Unders or 120 Singles
50 Air Squats
Cash Out 50 Barbell Bent Over Rows (45/35)
Monday WOD 6/27/22
DONT FORGET TO GET YOUR KIDDOS REGISTERED FOR OUR VERY POPULAR KIDS CAMP!
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm.
PART 1: PUSH PRESS
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2:
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65) (65/45)
*Score=Time it takes to complete the workout
PART 1: PUSH PRESS
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2:
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65) (65/45)
*Score=Time it takes to complete the workout
PART 1: PUSH PRESS
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2:
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65) (65/45)
*Score=Time it takes to complete the workout