It’s the best birthday of the year this Sunday, and today’s WOD will represent it. Warm Up: Warmy+ Spend 5 minutes on today’s exercises Xfit WOD: For time, complete the following; 2 rounds of Buy in: 19 TOTAL bar of burpees – “you go, I go” 31 Pull-ups 31 HRPUs 31 Box Jumps (28″) 31 […]

Warm Up: Warmy+ 4×4 GTO + Run baseline : baseline + 5 burpees. Xfit WOD: 10,9,8…1 of; Wall Balls and Lunges (holding 45# plate) 1,2,3…10 of; Front Squats (115/75) Push Press (115/75) P1 starts with wall balls, while P2 does 1 front squat. Once the slower partner finishes their rep count, switch where P2 does […]

Happy Memorial Day! The gym opens at 7am, there’s a group that will start at 7:30am, so we’ll try and start around 7:10 to make sure we’re ahead of them, and the pull-up bar doesn’t get too busy. Try to be at the gym a little before 7, so we can start shortly thereafter. Warm […]

Warm Up: Warmy+3 rounds: 10 air squats, 10 push-ups, 10 sit-ups, 30-second bar hang Xfit WOD: 5 Rounds:10 Deadlifts (135/95)15 KB Swings (53/35)20 Wall Balls (20/14)25 Double-Unders (3:1 singles)400m Run Pull up work: 10,11,9,12,8

Warm Up: Warmy+ 4×4 Thrusters + 20 single skips + plank hold 15 seconds Xfit WOD: AMRAP for 25 minutes of; 3 Thursters (135/95) 10 KB swings (53/35) 15 AB Mat Sit Ups (holding 25# plate) Partner plank slide to half court, P2 to baseline Pull Up Work: 10,5,11,5,12