Thursday 1.26.17

Fitness RX Fitness Level 1 Fitness Level 2 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Toes to Bar Rest 3:00 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Double-Unders Rest 3:00 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Burpees In 3:00, 45/30 Cal Row Time remaining: Max Toes to Bar\Leg […]

Wednesday 1.25.17

Fitness RX Fitness Level 1 Fitness Level 2 A. 2 second Pause Overhead Squat Build to a Moderate Single Power Snatch + Squat Snatch + Overhead Squat Build to a Heavy Complex B. AMRAP 10: 10 OHS, 95/65 10 TTB A. 2 second Pause Overhead Squat Build to a Moderate Single Power Snatch + Squat […]

Tuesday 1.24.17

Fitness RX Fitness Level 1 Fitness Level 2 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (95/65) 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (75/45) 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (Coaches Choice) You can view our current schedule on […]

Monday 1.23.17

Fitness RX Fitness Level 1 Fitness Level 2 5:00 – Burpee Box Jump Overs (24″/20″) Rest 5:00 4:00 – 10 Meter Shuttle Runs Rest 4:00 3:00 – Power Cleans (Choose one weight) Guys: 135, 155       Girls:  95, 105 Rest 3:00 2:00 – Wallball Shots (20/14) Rest 2:00 1:00 – Max Unbroken Pull-Ups Record each score […]

Sunday 1.22.17

Fitness RX Fitness Level 1 Fitness Level 2 5 rounds 10 pull ups 15 double kb front rack squats, 55/35 per hand 10 Knees to Elbows (K2E) 15 cal row rest 2:30 bt. rounds 5 rounds 10 pull ups 15 double kb front rack squats, 35/24 per hand 10 Knees to Elbows\Raises (K2E) 15 cal […]

Saturday 1.21.17

9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, 70/50 200m Run after each set. 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, 45/35 200m Run after each set. 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, Coaches Choice 200m Run […]

Friday 1.20.17

Fitness RX Fitness Level 1 Fitness Level 2 4 Rounds of: 10 Power Snatches, 95/65 10 Box Jump Overs, 24/20 10 Burpees 4 Rounds of: 10 Power Snatches, 75/45 10 Box Jump\Step Overs, 24/20 10 Burpees 4 Rounds of: 10 Power Snatches, Coaches Choice 10 Box Step Overs, Coaches Choice 10 Burpees You can view […]

Thursday 1.19.17

Fitness RX Fitness Level 1 Fitness Level 2 ARMAP 3: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps of OHS in the remaining time ARMAP 3: 9 Power Snatches, 115/75 15 Power Cleans, 115/75 21 Jerks, 115/75 Max Reps of OHS in the remaining time ARMAP 3: 9 Power Snatches, […]

Wednesday 1.18.17

Fitness RX Fitness Level 1 Fitness Level 2 “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 3 RFT: 20 Burpee Pull ups 20 Front Squats, 115/65 20 Box Jumps\Steps, 24/20 3 RFT: 10 Burpees 10 Ring rows 20 Front Squats, Coaches Choice 20 Box Steps, Coaches Choice […]

Tuesday 1.17.17

Fitness RX Fitness Level 1 Fitness Level 2 21-15-9: Dead Lift, 275/185 Strict Ring Dips 21-15-9: Dead Lift, 225/135 Strict Ring\Box Dips 21-15-9: Dead Lift, Coaches Choice Strict Box Dips You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the […]