No 5am, 6am or 9am classes due to weather.Check Facebook for updates on other class times 


Noon, 4:30, 5:30, 6:30


Kipping practice 

90sec AMRAP bar muscle ups*

Rest 1min

90sec AMRAP chest to bar pull ups*

Rest 1min 

90sec AMRAP pull ups*

-record total reps of each movement-

For time:

3 rounds:

500m row 

21 burpees 

100 doubleunders**


Extra Credit 

Rest 5mins

400m farmers carry 53/70 (each hand)


-every time you put down the bells do 10wall balls-


*a) push ups/reg. pull ups/ ring rows OR b) push ups/ring rows/jumping pull ups 

**15, 25, or 50 doubleunders or 300 singles  


SundOly (31Jan15) 

SundOly (31Jan15) 

9:30: Oly lifting w/ Jared Enderton 

11am: Hero WOD 


6pm: Yoga

Sisson“Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent

5 burpees

200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


Open Gym: 9am-noonBench Press: 10:30-11:15am 

Team WOD: 11:15am 

Bench press:



AMRAP (1+) x95% 


In teams of 2

14min AMRAP-

Add 1 rep more rep each round

Muscle up (scale: pull up)

Handstand push up (scale: reg push-up) 

Wall ball 20 9/12ft 
-rest 5mins-
10 mins to work up to max 

Clean + 2 front squats + jerk 




5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Pre WOD foam roll/mobility 

24mins to work up to BOTH a 3RM front squat & 3RM deadlift 

Teams of 2:

4 rounds-

1000m row or 800m run

30 overhead squats 65/95

-split up run/row and squats whatever way you want-

Extra Credit 

Rest 5mins 

15 muscle ups 


30 Chest 2 bar or regular pull ups 


30 ring dip (assisted or box dips)

-10min cap-


Thursday (28Jan16) 

Thursday (28Jan16) 

Open* gym hours-5am-7am



* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Melissa’s B-Day WOD

35 min AMRAP

35 cal row buy in 

35 pull ups 

35 push ups 

35 squats 

35 sit ups 

-Every 3:30 mins do 35 doubleunders-

Open Gym Weightlifting WOD: 

Every 2mins for 8rounds 

3 power cleans from blocks or hang 

Take 20mins to complete:

10 sets of 1 push press + 1 power jerk + 2 split jerks 

Every 2mins for 7 rounds 

5 back squats*

*keep weights heavy but fast no grinding*

4 rounds 

8-10 RDLs 

8-10 bent over rows 

The Oly WOD is written without percentages this week so folks can go as heavy as they want or stay light if you’re feeling a bit beat up.