WOD October 10th

Strength:  8,8,5,5,3,3 Bench Press


7 Rounds for time:

4 Deadlift 225/155#

12 HR Push Ups

16 Air Squats

CORE: 3×20 Knees to Elbows

WOD October 9th

Strength: 3×3 Back Squat


Row 500m

40 KB Snatch 53/35#

10 Thrusters 95/65#

30 GHD Sit Ups

10 Thrusters

20 Ball Slams 20/15#

10 Thrusters

CORE: Tabata Box Touches

WOD October 8th

Strength: 5,5,5,3,3,3 Snatch


10 Min AMRAP:

10 KB Swings 53/35#

10 Box Jumps 24/18

10 Half Moons

10 Hand Release Push Ups

CORE: 40 GHD sit ups or 60 Sit Ups

WOD October 7th

Strength: 5 Minutes to get max Weight Chin Up


5 Rounds for time

5 Curtis P’s ( Dumbbell Hang Squat Clean, Lunge forward Right leg, Lunge forward Left Leg, Push Press) 45/25#

10 Pull Ups


CORE:  20 Turkish Get Ups 35/15#

WOD October 6th

Strength: 5×5 Thrusters


Start: 500 Meter Row

3 Rounds of

5 DB Manmakers 45/25/15

30 Air Squats

End: 400 Meter Run

Core: 20 Bar Roll Outs

WOD October 5th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You do not need to sign up for a one-on-one intro. You will be instructed on how to perform everything in that days workout scaled to your ability.

So just sign up and come on in!

Strength: 5×5 Front Squat


Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Core: 12 Turkish Get ups

WOD Oct 4th

Strength: 3×5 Deadlift


Bad Snake
3 rounds
Jump rope singles 100-100-100x
Knees to elbows 21-15-12x
Push-ups 50-35-20x
L pull-ups 15-12-9x

CORE: 50 Half Moons

October 2 WOD

Technical: Handstand push-ups



Five rounds for time of:

Run 400 meters

15 overhead squats 95lbs


tabata box touches

October 1 Wod

Good Luck Forrest!!!

Strength: Back Squat 5-5-5-5-5


3 rounds of the following:

10 kettlebell SDHP 53/35

10 Dumbbell push press 45/25

10 box jumps

Tire flip 50 meters

3 rounds of the following:

10 kb swings

10 dumbbell thrusters

10 pull-ups

core: 100 sit ups for time