Friday 7.8.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 21 – 15 – 9 Deadlift (275/185) Box Jump (30″/24″) WOD 21 – 15 – 9 Deadlift (185/95) Box Jump (24″/20″) WOD 21 – 15 – 9 Deadlift (Coaches Choice) Box Jump (Coaches Choice) You can view our current schedule on our Box Calendar and Registration […]

Thursday 7.7.16

Weightlifting 3×8 Backsquat   WOD 5 min AMRAP Burpees *On the minute 25 Double Unders Weightlifting 3×8 Backsquat   WOD 5 min AMRAP Burpees *On the minute 25 Double Unders OR Double Taps Weightlifting 3×8 Backsquat   WOD 5 min AMRAP Burpees *On the minute 25 Double Taps You can view our current schedule on […]

Wednesday 7.6.16

Fitness RX Fitness Level 1 Fitness Level 2 Teams of 3 AMRAP 22 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3 AMRAP 22 14 Strict Pullups 10 Thrusters (135/95) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as Needed Teams of 3 […]

Tuesday 7.5.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9-15-21 Wallball (20/14) Box Jump Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (14/10) Box Jump Over or Step Over (24/20) 200 Meter Run WOD 21-15-9-15-21 Wallball (Coaches Choice) Box Step Over (Coaches Choice) 200 Meter Run You can view our current limited and future full […]

Monday 7.4.16

Fitness RX Fitness Level 1 Fitness Level 2 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.   WOD “Badger” 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run   *Unless you can do 10-15 unbroken pull ups, you should be […]

Saturday 7.2.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 21-15-9 Handstand Push Up Ring Dip Push Up WOD 21-15-9 Pike Handstand Push Up Ring Dip Push Up WOD 3 Rounds Box Walk :30 sec 15 Box Dips 15 Push Ups

Friday 7.1.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats (95/65) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (75/55) WOD 5 Rounds 400 Meter Run 15 Overhead Squats (Coaches Choice) You can view our current schedule on our Box Calendar and Registration Board. You can […]

Thursday 6.30.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD On the 2 Minute for 20 Minutes 3 Muscle Ups 5 Power Cleans (185/135) 7 Burpees WOD On the 2 Minute for 20 Minutes 3 C2B Pull-Ups or Pull-Ups 3 Ring Dips 5 Power Cleans (135/95) 7 Burpees WOD On the 2 Minute for 20 Minutes […]

Wednesday 6.29.16

Fitness RX Fitness Level 1 Fitness Level 2 Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold 40 Double Unders Weightlifting Build to a 1 Rep Heavy Deadlift WOD On The Minute for 12 Minutes 8 Romanian Deadlifts (RDL) :40 Plank Hold […]