3005, 2019

Friday, May 31st

By |May 30th, 2019|Categories: Random|Tags: |0 Comments

Sneaky one today, that thing laid out the 9:30am. Got a ladder to finish the week off, have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Light DB Press/PVC Overhead Squat/Double Unders then 1 min jog

B) 12 Min EMOM

1st-4 Touch N Go Push Jerk (8 DB Push Press)
2nd-15 Sec Hard Row

C) “The Poke Bowl”

14 Min AMRAP

60/48 Cal Assault

50 Sit-ups

40 Box Jump up and over 24/20

30 Alt Dumbell Reverse Lunge 50/35

20 Shoulder to Overhead 115/75

10 Ring Muscle Ups or Bar MU or 15 Pulls(C2B/Kip/RR)+10 Ring Dips

2905, 2019

Thurs, May 30th

By |May 29th, 2019|Categories: Random|Tags: |0 Comments

Some great numbers throughout the morning. That second round got hot. Big welcome back to Steph W coming back in this week, great to have her back. Coach Leanne back in the fold on a 9:30am today and coach Billy coming back for a Thurs PM tomorrow. You have to push the runs to make this WOD light up. If you are not able to run a 200m in 1 min give or take please shorten the run until you can! See you guys tomorrow.

A) 3 Min Row/Assault then 1 min DU/1min Step ups/1 Min Inch Worms then 1 min Jog

B) Every 2 Min x 6 Sets

3 Overhead Squats


10 Min EMOM

1st-10 Single Arm DB Overhead Walking Lunge (5/arm)

2nd-30 sec Row

C) “The 2 Stroke”

2 Rounds

2 Min to Run 200m then

AMRAP Power Snatch 115/75

1 Min Rest

2 Min to Run 200m then

AMRAP Burpee’s

1 Min Rest

2 Min to Run 200m then

AMRAP MedBall Cleans 20/14

1 Min Rest

Score AMRAP’s separately

2805, 2019

Wed, May 29th

By |May 28th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight, hope to see you all bright and early tomorrow morning! Sprint those Rows/Assaults, this is programmed to be unbroken and fast!

A) 3 Min Row/Assault then every :20 sec for 3 min slow burpee’s/Ring Rows/Bear Crawl then 1 min Jog

B) 10 Min EMOM

1st-30 Sec Tempo Dumbell Bench Press (4 Sec)

2nd-30 Sec Tempo Bent Over Barbell Row (4 sec)

C) “The Four Horsemen”

2 Rounds


12 Kettlebell Swings

9/6 Cal Assault Sprint

6 Toes 2 Bar

1 Min Rest


12 Wallballs 20/14

9/7 Cal Row Sprint

6 Dumbell Power Clean 50/35

1 Min Rest

2705, 2019

Tues, May 28th

By |May 27th, 2019|Categories: Random|Tags: |0 Comments

What a great energy and workout today. Just about 30 athletes getting after it from 27 min to 64 min of work. Everyone was supporting one another and grinding. All for a great cause. Stoked to be there to see the effort from every single one of you. I promise to pulls, push-ups, or squats tomorrow. See you guys tomorrow!

A) 3 Min Row/Assault then every 20 sec for 3 min Lunge/barbell Good morning/Hollow Swings then 1 min jog

B) 12 min EMOM

1st-6 Alt Barbell Front Rack Step Up to 20′ (Fitness use DB)

2nd-12 Sec Assault @95%

C) “The Steam Engine”

8 Rounds

20 Sec Clean and Jerk 135/95 (Alt DB C&J for Fitness

10 Sec Rest

20 Sec Double Unders

10 Sec Rest

20 Sec Sit-ups

10 Sec Rest

Combine Sit-ups and C&J for score. At the end of WOD complete 1 Burpee for every time you tripped up on Double Under’s (25 Burpee Max for penalty at end)

2605, 2019

Mon, May 27th

By |May 26th, 2019|Categories: Random|Tags: |0 Comments

It is easy to get caught up in the usual holiday weekend craziness.  No work makes for a great day to spend with friends and family.  I hope that all of you get at least a moment to really think about why we have this time to spend with our loved ones this weekend.  We have been given freedoms that were earned by men and women who were taken from this earth far too early.  The least that any of us can do on days like tomorrow is take a moment to reflect on the lives that were lost and say thank you.  Thank you to every man and woman who have served, continue to serve, or lost their lives serving this great country of ours. We will help honor these lives by programming Murph tomorrow.  There will be just one WOD tomorrow at 9:30am!

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

If you have never done Murph before I would strongly suggest scaling this WOD.  You can also parition this WOD.  You can scale and change the WOD(half mile runs, breaking WOD into sets of 5/10/15, cutting reps into 50/100/150, ect) in any way you would like to get the reps done.  We have had great success staying healthy with Murph but every year you hear of athletes at other box’s that have been stung by Rhabdo from over doing it in Murph so please stay in your lane on this WOD.  I don’t want to deter anyone from this workout because it is one of my favorites, but I do want you to be able to workout again this week.  Looking forward to another great turnout.  Work together to make space work.  We have 22 pull-ups spots put you will have to work where there is an open space if we have a big turnout.    


1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Min Run

Here are some way’s to scale the WOD

2405, 2019

Sat, May 25th

By |May 24th, 2019|Categories: Random|Tags: |0 Comments

Remember the Memorial day schedule has no open box Sunday and one WOD Monday at 9:30 am which will be Murph. Have fun with this one tomorrow. If there are more then 9 athletes, half hit the Assault in the first 2 min time slot. No Score on this one just put oyur head down and work. Get it!

A) 38 North Warm and Stretch

B) 6 Min EMOM

1st-30 Sec Toes 2 Rings

2nd-35 Sec Sit-ups

3rd-40 Sec Plank

C) “The Kitchen Sink”

Running Clock

4 Min AMRAP-20 Double Unders/10 Tes 2 Bar/5 Power Clean 135/95

3 Min Run 400—>Amrap Alt Dumbell Snatch 50/35

2 Min Wallball’s 20/14

1 Min Box Jump Up and Over

2 Min Assault for Cal

3 Min Run 400m—>AMRAP Alt Dumbell Power Snatch 50/35

4 Min AMRAP-20 Double Unders/10 Tes 2 Bar/5 Power Clean 135/95

2305, 2019

Fri, May 24th

By |May 23rd, 2019|Categories: Random|Tags: |0 Comments

Adjusted schedule for the holiday weekend. No open box Sunday and we will be having one WOD on Monday at 9:30am. Everyone knows what is coming, Murph! Lots of ways to scale this one guys. Hope to see a big turnout. I’ll be coaching all classes tomorrow so see you tomorrow bright an early.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Handstand hold/Light DB Press/Walking Lunge then 1 min Jog

B) 12 Min EMOM

1st-3 Strict Press (Fitness 8 Db Strict Press)

2nd-15 Sec Row at 95%

C) “The Poison Apple”

12 Min AMRAP

12 Burpee’s

9 Pull-ups

6 Front Squats 155/103

****@0:00/4:00/8:00 complete 21 Kettlebell Swings 53/35

2205, 2019

Thurs, May 23rd

By |May 22nd, 2019|Categories: Random|Tags: |0 Comments

Coach Billy back in tomorrow PM, go in to give him a hug, even if you don’t workout, just hug him. Thanks to Coach Urban for the guest coaching appearance today! Hoping to get Coach Urb back in more in the coming months. Let’s get out in that sun tomorrow!

A) 3 Min Row/Assault then 1 min DU/1 Min Tempo Air Squats/30 sec Hollow swings/30 sec Mountain Climbers 1 min jog

B) 9 Min EMOM

Halt Clean Deadlift(2 sec)+Clean Pull(drop)+Clean Pull(drop)


9 Min EMOM

1st-25 Sec Dumbell Deadlift

2nd-30 Sec Kettlebell Hi Pull

3rd-35 Sec Assault

C) “The Anchor”

5 Min to run 400m

then AMRAP with Rest of time

10 Wallball’s 20/14

10 Push-ups

2 Min Rest

5 Min to run 400m

then AMRAP with Rest of time

Power Cleans 165/103

2 Min Rest

5 Min to run 400m

then AMRAP with Rest of time

10 Wallballs 20/14

10 Push-ups

2105, 2019

Wed, May 22nd

By |May 21st, 2019|Categories: Random|Tags: |0 Comments

OHS looked good, and all the snatch’s were had today. Some a bunch of 3+ rounds which is moving. Have fun with this one tomorrow

A) 3 Min Row/Assault then Every :20 sec for 3 min Tempo Push-ups/Inch Worms/barbell Good mornings then 1 min jog

B) 10 Min EMOM

1st-10 Dumbell Bench Press (keep backs flat)

2nd-10 Double Kettlebell Deadlift

C) “Thunderstruck”


18/13 Cal Assault

12 Toes 2 bar

6 Devils Press 50/35

4 Min Rest


20/17 Cal Row

15 Reverse Dumbell Lunge 45/30

10 Handstand Push-ups (Scale to Dumbell Press)

2005, 2019

Tues, May 21st

By |May 20th, 2019|Categories: Random|Tags: |0 Comments

Full classes all day for that one. Big effort on that 3rd round across the board. Going to challenge those pull’s tomorrow have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Goblet Squat/lateral box step up then 1 min jog

B) Every 1:30 x 10 Sets

Power Snatch+Overhead Squat+Overhead Squat


1st-30 Sec Tempo Ring Rows (4 sec)

2nd-Single Arm OH Walking Lunge (15 sec each arm)

3rd-30 Sec Assault

C) “The Beagle”


30 Double Unders

15 Power Snatch 75/55

5 Chest to Bar Pull-ups

1 Min Rest

2 Min Sit-ups

1 Min Rest


30 Double Unders

15 Power Snatch 75/55

5 Chest to Bar Pull-ups