• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WODs

  • Saturday 11-12-11

    By Jen | In WOD | on November 12, 2011

    Teams of 2 AMRAP 15 min 6 Push press 9 Kettlebell swings 12 Lateral hops *150m Sprint Partner A completes push press, kb swings and lateral hops while Partner B rests.  Once Partner A completes the triplet, Partner B begins the triplet and Partner A rests.  Partners run the 150m sprint together.  Accumulate as many […]

    CONTINUE READING
  • Friday 11-11-11

    By Jen | In WOD | on November 10, 2011

    Happy Veterans Day!  Thank you to all who have served and to those who continue to serve! Make up a missed WOD or choose from a list of hero WOD’s. 

    CONTINUE READING
  • Thursday 11-10-11

    By Jen | In WOD | on November 9, 2011

    Hang squat clean 3 x 3 Focus on ACTIVELY pulling yourself under the barbell and JUMP and SHRUG!   Use these 3 sets of 3 reps for practice for your WOD. AMRAP 10 min 5 Hang squat cleans 135/95 10 Box jumps 30/24″ Are you ready for anything?  You Down with GPP?

    CONTINUE READING
  • Wednesday 11-9-11

    By Jen | In WOD | on November 8, 2011

    3 Rounds AMRAP 4 minutes 7 Push ups 5 Deadlift 225/155 3 STRICT pull ups *REST  1 minute between rounds Keep strict form on the deadlift.  DON’T get sloppy!  Don’t sacrifice form for speed and additional rounds. We’ve said this over and over again but it’s ALWAYS worth repeating.  Don’t get so consumed with “Rx-ing” […]

    CONTINUE READING
  • Tuesday 11-8-11

    By Jen | In WOD | on November 7, 2011

    5 Rounds 4 Wall climbs 400m Run 10 STRICT knee to elbow Check out this post from Catalyst Athletics on push ups.  

    CONTINUE READING
  • Monday 11-7-11

    By Jen | In WOD | on November 6, 2011

    Wendler Cycle Week One Front squat 5 x 65% 5 x 75% AMRAP 85% Pull up progressions A few reminders  Bring a friend day is Saturday November 19th! Please be sure to get to class on time!  Classes are getting larger and it’s crucial that we begin on time.  If you are late, you risk […]

    CONTINUE READING
  • Saturday 11-5-11

    By Tim | In WOD | on November 5, 2011

    “Pick Your Poison” Teams of 2 or 3

    CONTINUE READING
  • Friday 11-4-11

    By Jen | In WOD | on November 4, 2011

    Make up a missed WOD Bring a friend day will be Saturday November 19th!  We will run WOD heats every 30 minutes starting at 8am with the last heat starting at 10:30am.  

    CONTINUE READING
  • Thursday 11-3-11

    By Jen | In WOD | on November 2, 2011

    PUSH Jerk 3 x 3 Then AMRAP 6 min 15 Cal Row 15 Sit ups Rest 90 Seconds AMRAP 6 min 8 Air squats 8 Push jerks 95/65 The (Many) Negatives of Aerobic Training    

    CONTINUE READING
  • Wednesday 11-2-11

    By Jen | In WOD | on November 1, 2011

    3 Rounds 30 Russian Kb swings 1.5/1pood 20 Lateral burpees 10 Goblet squats

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.