W.O.D. – Workout of the Day

Announcements

• Check out our NEW referral program that starts on NOVEMBER 1st!  You can easily earn free memberships!  CLICK HERE
• Are you a “Firebreather”?  Power lifter?  Oly lifter?  Do you qualify for our new Achievement Clubs? CLICK HERE to find

Announcements

• Check out our NEW referral program that starts on NOVEMBER 1st!  You can easily earn free memberships!  CLICK HERE
• Are you a “Firebreather”?  Power lifter?  Oly lifter?  Do you qualify for our new Achievement Clubs? CLICK HERE to find

Announcements

• Check out our NEW referral program that starts on NOVEMBER 1st!  You can easily earn free memberships!  CLICK HERE

WOD:

AMRAP in 6 min

2-4-6-8-10…..

Thrusters (95#/65#)

Pull-ups

“Finisher”

Tabata plank holds

Announcements

-Did you miss out on the Halloween party? Wish you could have shown off that awesome costume you have? Join us on Halloween day and WOD in your costume!

Mobility:

A1) Wall squat, accumulate 2 min x 2 sets…

Announcements

-Did you miss out on the Halloween party? Wish you could have shown off that awesome costume you have? Join us on Halloween day and WOD in your costume!

SWOD: 

A1) Bench press 8/8/8/8/8

A2) Bilateral KB/DB bent-over rows …

Announcements

-Have you ever wanted to know what Progenex protein taste like? Join us tonight during the 5 and 6pm class where we will be having a Progenex rep on hand to give out free samples and answer any question …

Announcements

Have you ever wanted to know what Progenex protein taste like? Join us Tuesday night during the 5 and 6pm class where we will be having a Progenex rep on hand to give out samples.

SWOD:

Deadlift 6/6/6/6/6…

Join us for our Barbells for Boobs WOD!!

Doors open at 830

First heat is at 0900

WOD – Helen meets Grace

In teams of 2

3 rounds

400m run

21 KB swings (53/35)

12 Pull ups

Then…

30 …

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE
• Hoodie Preorder is going on NOW!!  Deadline is Friday night October 25 2013  CLICK HERE for more info

WOD:

Row Intervals

100m row

Rest 30 …

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE
• Hoodie Preorder is going on NOW!!  Deadline is Friday night October 25 2013  CLICK HERE for more info

Mobility:

A1) Racked position mob. drill. 1 min …