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    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

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W.O.D.

  • REST DAY

    By Coach Lunney | In WOD's | on April 17, 2011
  • TEAM WOD

    By Coach Lunney | In WOD's | on April 16, 2011

    We will have a Team WOD at 10:00 a.m. All you that love the Team WODS here is your chance to come enjoy a WOD

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 15, 2011

    We will be having a Team Wod at 10:00 am. Come in and let’s have some fun.

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  • Hero Wod

    By Coach Lunney | In WOD's | on April 15, 2011

    “Nutts”  For Time: 10 Handstand push-ups 250,185 pound Deadlift, 15 reps 25 Box jumps, 30,24 inch box 50 Pull-ups 100 Wallball shots, 20,14 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a […]

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  • WOD

    By Coach Lunney | In WOD's | on April 14, 2011

    10-9-8-7-6-5-4-3-2-1 Rounds for time of: KB Swings (24,16)Ring DipsRun a 200 between each round Surprise after the WOD!!!!

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  • WOD

    By Coach Lunney | In WOD's | on April 13, 2011

    “Fight Gone Bad!“ Three rounds of:Wall-ball, 20,14 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75,45 pounds (Reps)Box Jump, 24,20 box (Reps)Push-press, 75,45  pounds (Reps)Burpees In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute […]

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  • WOD

    By Coach Lunney | In WOD's | on April 12, 2011

    Find 1 Rep Max on Clean “Diane”21-15-9Deadlift 225/165Handstand push-ups

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  • WOD

    By Coach Lunney | In WOD's | on April 11, 2011

    AMRAP in 15 Minutes: 3 Power Snatches (105, 75) 6 Chest to Bar Pull Ups 9 Box Jumps (24,20) Daniel and Wes at the Oly lifting Cert. this weekend in Springfield

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  • WOD

    By Coach Lunney | In WOD's | on April 8, 2011

    For time:75 Squats50 Pull-ups20 Ring dips50 Squats35 Pull-ups15 Ring dips25 Squats20 Pull-ups10 Ring dips

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  • By Coach Lunney | In WOD's | on April 7, 2011

    CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:165 pound Squat clean (105)165 pound Jerk Then 4 RFT: Run 200 Meter W/ Plate Overhead (45,25) If you Drop the Plate in between runs you have 3 Burpee penalty when you return before going to next round.  Results Aren’t Gauranteed […]

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