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    CLASS HOURSX

    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

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on June 23, 2017

    **TEAM WOD TOMORROW @ 9 AM!! Every  90 Seconds for 8 Lifts : 3 OHS or Front Squats   ( From Rack)  *** Comp From Floor   3 Rounds For Time: 15 T2b/knee Raises/Med Ball Sit Ups 12 Box Jumps (24,20) **30,24) 9  Power Snatches (115,75) (95,65) (75,55)   ** Squat Snatch (135,95)   Extra […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on June 22, 2017

    TEAMS of 2/3: 3 Rounds for time: 50 Thrusters (95,65) (75,55) (55,35) 75 DB Snatches (50,35) (35,20) 50 HSPU/HRPU/Pike Push Ups Rest 2 Minutes after each round

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  • WOD

    By Coach Lunney | In WOD's | on June 21, 2017

    Accessory Work 3 Rounds Not For Time: 10 Barbell Pendlay Rows 10 Barbell Glute Bridge Ups 10 Barbell Roll outs 12 DB or KB Single Arm Press (Alternating arms, Be nice and controlled)   Tabata: 8    Rounds (20:10) Row/ Bike Calories Run 400 In 4 Minute Window Dubs Run 400 In 4 Minute Window ** […]

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  • WOD

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

    EMOM X 30: Minute 1- 10-15 Wall Balls (20,14) Minute 2- 5-10 Power Cleans (135,95) (115,75) (95,65) Minute 3- 2-5 Ring MU or 5-10 Pull Ups  

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  • WOD

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

    Push Jerk – 1-1-1-1-1-1-1.  (Climbing)   4 RFT: 12 Lateral Burpees over Bar 8 Push Jerks (135,95) (115,75) (95,65). **155,105 ** 10 Minute Cap!!     Extra Conditioning: Row 500 Meters X 4 Sets.  **rest as needed between sets ** comp athletes max set of Muscle Ups after each set

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  • WOD

    By Coach Lunney | In WOD's | on June 16, 2017

    ** TEAM WOD TOMORROW @ 9 AM ** CPR CERT. FOLLOWING TEAM WOD FOR ANYONE INTERESTED.  (COST $40 PER PERSON)Please email me or text me interested   Every 90 Seconds for 8 Sets Perform: 3 Position Snatch  (Ground, Above Knee, Pockets)   For Time: Row 1000/800 Meters or 800 Run 50 KB Swings (24,16) ** 32,24 […]

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  • WOD

    By Coach Lunney | In WOD's | on June 15, 2017

      TEAMs of 2: 12 Minute AMRaP Alternating Movements: 12 Wall Balls (20,14) 9 T2B/ Knee raises/Med Ball Sit Ups 6 Clean and Jerks (115,75) (95,65) (75,55)  **135,95.  * looking for something you can move pretty fast and consistent Rest 4 Minutes Then As Team Complete For Time: 90 Wall Balls 60 T2B/ knee Raises/Med Ball […]

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  • WOD

    By Coach Lunney | In WOD's | on June 14, 2017

      Accessory WOD    (15 Minutes ) 2-3 Rounds Not For Time:  (15 Minutes) 50 Foot  Double DB or KB Front Rack  Walking Lunge 12 Single Arm DB/KB Row (6 each arm) 30-40 Seconds L Sit Hold ( box or Rings) (hollow rock hold if you can’t hold off boxes or rings)   21 Minute […]

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  • WOD

    By Coach Lunney | In WOD's | on June 13, 2017

    ** CPR Class following TEAM WOD for anyone interested. Cost is $40 Per person. ** let me know if interested   2 RFT: Run 800 50 Deadlifts (185,125) (155,105) (135,95) Run 400 50 Burpees   ** Scaling options 1 round of the WOD or do 1/2 of the run and reps     ** Core […]

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  • WOD

    By Coach Lunney | In WOD's | on June 12, 2017

    Front Squat- 3-3-3-3-3. (Climbing)  rest 90 seconds to 2 minutes between lifts   “FRAN” 21-15-9 Thrusters (95,65)( 75,55) (55,35) Pull – Ups **10 Minute Time Cap!   Extra conditioning 3 Rounds of: Row 20/15 cal Bike 20/15 Cal Rest as needed between sets   Gymnastics Conditioning: EMOM X 10 2-5 Ring MU

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