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    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    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.

  • WOD

    By Coach Lunney | In WOD's | on November 3, 2017

    ** TEAM WOD TOMORROW @ 9 AM FITNESS TESTING #2 Weightlifting 1RM Clean and Jerk Monostructural 1 Mile Run WOD Goal Everyone: For the lifting, the obvious goal is to lift as heavy as possible for a clean and jerk (power or squat). We will give everyone plenty of time to warm up and make this […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on November 2, 2017

    ** Fitness Test #2 Tomorrow!! Plan on Being there!! TEAMs of 2: 5 RFT: 50 Box Jumps (24,20). ** No Pogo!! Jump up, step down 25 Step ups and overs (50,35) (35,20) ** use KB’s if needed 30  Cal Row/Bike   ** Fitness 4 RDs (Weighted Walking lunges instead of Step ups and over) ** […]

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  • WOD

    By Coach Lunney | In WOD's | on November 1, 2017

    FITNESS TESTING #1 COMPETITOR ‘FMS’ 5 HSPU 6 Toes to Bar 7 Thruster (95/65lbs) EMOM for as long as possible RXD ‘FMS’ 5 BB Push Press (75/55lbs) 6 Toes to Bar 7 Thruster (75/55lbs) EMOM for as long as possible FITNESS ‘FMS’ 6 BB Push Press (45/35lbs) 6 Situp 6 Thruster (45/35lbs) EMOM for as […]

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  • WOD

    By Coach Lunney | In WOD's | on October 31, 2017

    ** NO 6:30 Class Tonight!! COMPETITOR Halloween Partner WOD Zombie Vs Humans Min 1: Zombie performs AMRAP Chest to Bar Pullups Human watches Min 2: Zombie tries to catch Human in  50 Double Unders Sprint. Min 3-5: Human performs 10 Burpees if they were caught, otherwise both rest Switch – Zombie becomes Human and Human […]

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  • WOD

    By Coach Lunney | In WOD's | on October 30, 2017

    **WEAR YOUR FAVORITE HALLOWEEN COSTUME TOMORROW!! ** NO 6:30 PM TOMORROW EVENING COMPETITOR 0-5min Assault Bike 60/50cals 5-10min 30 Cluster (155/115lbs) 10-15min Run 800m 15min + 25 Squat Clean (155/115lbs) RXD 0-5min Assault Bike 50/40cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs) FITNESS 0-5min Assault Bike 30/20cals 5-10min 30 […]

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  • WOD

    By Coach Lunney | In WOD's | on October 27, 2017

    ** TEAM WOD TOMORROW @ 9 AM!!   10 RFT: 4 Thrusters ( comp 185,125) (Rxd 155,105) (Fitness 135,95  or 115, 75 or 95,65) 8 T2b/Leg Raises 20 Dubs ** Fitness 8 Rounds ** 25 Minute Cap

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  • TEAM WOD

    By Coach Lunney | In WOD's | on October 26, 2017

    12 Minute AMRAP Teams of 3: 1 Person Rows 250/200 1 Person Max Reps Clean and Jerk (comp 115,75) (rx’d 95,65) (Fitness 75,55) 1 Person Max Reps  Double KB Front Rack Lunge (24,16) Rest 3 Minutes then complete For time: 120 Cal Row 90 Clean and Jerks 60 Double KB Front Rack Lunge

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  • WOD

    By Coach Lunney | In WOD's | on October 24, 2017

    COMPETITOR 14 Parallette Passthroughs 7 Shoulder Press (115/75lbs) 14 Back Squat 7 Burpee Box Jump (30/24”) 5 Rounds RXD 14 Parallette Passthroughs 7 Shoulder Press (95/65lbs) 14 Back Squat 7 Burpee Box Jump (24/20”) 5 Rounds FITNESS 14 Passthroughs 7 Shoulder Press 14 Back Squat 7 Burpee Box Step Up 4 Rounds

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  • WOD

    By Coach Lunney | In WOD's | on October 20, 2017

    ** Team WOD TOMORROW @ 9 AM!! ** Do Not Use Black Pull Up Cage  ( use wall mount only please) Lady Mash Up For Time: 3 Rounds Cindy 5 Pull ups 10 Push Ups 15 Air Squats 2 Rounds of Nancy 400 Run 15 OHS/FS (95,65) (75,55) (55,35) 1 RD of Eva 800 run […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on October 19, 2017

    TEAMs of 2: Complete as many rounds as possible in 20 minutes of: Alt Movements   9 Deadlifts (comp 185,125) (RXd 155,105) (Fitness 135,95) 12  Single Arm DB Push Press (6 each arm).   RX 50,35  Fitness 35,20 15 Med Ball Sit Ups   Cash Out: AFAP: 20/15 Cal Bike 10 Burpees 2 Rounds  (Rest […]

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