Seon working through his first FGB! Warm UP: B-warm up with PVC or empty bar 500m row/400m run 10x Push ups with feet on box, back extensions, K2E, pull ups, squats WOD 1 turkish get up (use the most weight you can do with proper form) 10 weighted step ups 45/30 (each hand beginners 18″ [...]

Unless there is snow and ice on the ground we will be on for the wod at 9am today!! WOD: Complete as many rounds as possible in 5 minutes of 3 x Deadlifts (155lbs/95) 6 x Push-ups 9 x Squats Rest 1 minute. Repeat for a total of 6 cycles. This is a team wod, [...]

Please check the website later to see if we will have a Saturday Class.  Bad weather may cause us to cancel, I don’t want anyone to slide their car on the ice. Warm UP: 400m run/500m row 5 jump over, crawl unders 200m run/ 250m row 5 hand stand push ups 100m run/ 150m row [...]

SCHEDULE CHANGE:  NO 6PM CLASS TODAY!!!!! Kathy getting her box jumps on during FGB! Snatching! Warm UP: 400m run or 500m row 10 reps each: Push ups, sit ups, squats, squat thrusts (burpee, no push up), dips WOD: Three rounds for time of: 50 Double-unders 50 Back extensions

Mike post Fight Gone Bad! Warm UP: 5 pull ups 5 ring dips 5 burpees B- Warm up with PVC WOD: Shoulder press 5-5-5 then: 15 min AMRAP 5 snatches 65/45 10 Lunges 15 Sit ups

New Elements Class working in Lawrenceville!! Edit: Laurie B., Ovi and Nick Warm UP: 2 rounds of 20 mountain climbers 20 squats 10 push ups 10 jump over drills 5 over/unders 5 hand stand push ups WOD: “Fight Gone Bad!“ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 [...]

Warm UP: B-warm up with PVC then 2 rounds of 10 x push ups, sit ups, back extensions, squats WOD: Your Choice: Skills Day OR For time: 225/155 pound Deadlift, 15 reps 50 Pull-ups 225/155 pound Deadift, 12 reps 40 Pull-ups 225/155 pound Deadlift, 9 reps 30 Pull-ups 225/155 pound Deadlift, 6 reps 20 Pull-ups [...]

We are gonna shake things up a bit and do the WOD at Derek’s home tomorrow!  9am at the Grayson location! Partner WOD: One person is working on one exercise while the other is performing the cleans, then switch.  You must wait for your partner before you can move on the the next round. 10 [...]

Chest to floor push ups Warm UP: Speed rope x 2 min. Bergener warm up PVC or empty bar 25 mountain climbers 15 squat thrusters (burpee with no push up) 5 Handstand push ups WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats (This will count for your minimum of 7 [...]

Group photo of the O-Lift Cert Warm UP: 100 Single Jump Rope 10 x BS/FS/OHS with empty barbell 500 m Row 5 x SP/PP/PJ with empty barbell 100 Single Jump Rope See if you can remember the B-warm up on your own and perform it with PVC Warm Up Fun! WOD: Option A: 3 Rounds [...]