WOD 2-1-17

3 x 80 ft. 1 arm farmer carry
---------------------------------------
"GI Jane"
100 burpee pull-ups

WOD 1-31-17

EMOM x 20-
1- 3 PCL
2- 15/10 cal Bike
3- 10 T2B
4- 20 jumping lung

WOD 1-30-17

B.Sq 4 x 8
------------------
21-15-9
S2OH (155/105)
WB (30/20)
Box jump (24/20)

These three have been working super hard since joining us
a few weeks ago!  Keep up the good work!

WOD 1-27-16

Partner WOD-
Come and get it!

WOD 1-26-17

EMOM x 12- 2 PSN
----------------------------------------
A- 3 x 5 SN grip Romanian DL
B- 3 x 1:00 side plank (each side)

The weather has been good to us this January!

WOD 1-24-17

EMOM x 18-
1- max unbroken set *strict pull-up
2- 10 thruster
3- 10 double KBS

WOD 1-24-17

750 m row
then- 20-15-10
DL 225/155)
Ring dip

WOD 1-23-17

B.Sq 4 x 6
------------------
4 rds-
20 WB
14 DB snatch

WOD 1-20-17

EMOM x 12-
1 CL + 1 HCL + 1 Jerk
---------------------------------
7 min AMRAP-
burpees to 6 in. target

In honor of the open being just weeks away!  Enjoy ;) 

WOD 1-19-17

5 x 600 m row + :30 plank hold

(plank immediately after each row)

Alex has been working hard!  (battling through a slight shoulder
injury lately, but still sticking with it and kicking butt!) Great job!

WOD 1-18-17

50 sit-ups
40 jumping lunge
30 DL (115/75)
20 HPCL
10 S2OH
20 HPCL
30 DL
40 jumping lunge
50 sit-ups

WOD 1-17-16

B.Sq 3 x 8
-----------------
5 rds-
20 KBS
10 pull-ups

WOD 1-16-17

"Joe"
8 rds-
100 m run
16 WB (20/14)
*3 burpees EMOM

Today marks 14 years since Coach Holly's brother, Joe, was
involved in a car accident that left him in a coma.  With every
WB, every stride, and every burpee today, remember to be
thankful that you can simply move.  Some can't.

WOD 1-13-17

1,000 m row *go for PR
2:00 rest
21-15-9
SDLHP
T2B
HRPU

Recipe for these amazing little things is on the counter at the gym.

Thanks, Erica!  Enjoy a healthy treat this weekend!

WOD 1-12-17

EMOM x 5- 3 PCL
EMOM x 5- 2 PCL
EMOM x 5- 1 PCL
-------------------------------
A- CL grip DL 3 x 3
B- Ring Row 3 x 10

WOD 1-11-17

Partner WOD:
"Karen" (150 WB)
+
Double "Fran" (21-15-9- thruster/pull-up)

*Share/split work any way with partner

Here's our awesome December member of the month...
working hard as always! Congrats again, Sue! You deserve it.

WOD 1-10-17

EMOM x 18-
1- 2 rope climbs
2- 10 HSPU
3- 50 DU

WOD 1-9-16

P. Press 5 x 1
--------------------
7 min AMRAP-
7 burpee box jump (24/20)
10 P. Press 95/65

Delivering the check to KDH a few weeks ago.  We were able
to raise $3,790 this year.  Excited to see what we can do next year!
#GraceForKDH

WOD 1-6-17

EMOM x 15-
1- 5 HPCL
2- 7 Dball over shoulder
3- 9 sq. (holding Dball)

Family wall sits!

WOD 1-5-17

8 x 2:00 work-
*15/12 burpees + max reps/cals in remainder of time.
1- DU
2- row
3- ski
4- bike
(Each movement done twice)

WOD 1-4-17

P. Press 5 x 2
--------------------
4 rds-
20 DB snatch
12 pull-ups

WOD 1-3-17

30-20-10
WB (20/14)
KBS (53/35)
sit-up

WOD 1-2-17

HAPPY 2017!

2,000 m row
17 Sq CL thruster (body weight)