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After paint spraying the ceiling, we are still cleaning up a lot of dust around the floor; it’s as if a volcano exploded with ash that fell evenly on top of everything! We are extremely sorry for the late notice.  But as you can see we are making great progress during this transition from the […]

WOD Amrap in 12 minutes 3 dips 6 box jumps 9 squats What is a squat? The squat is fundamental in life and sport.  Squatting is healthy for your knees, hips, and back when performed correctly.  Begin with a proud chest, lower yourself leading with the hips back, weight on heels (not toes), and hips

WOD 1 minute max rep at each station pushpress squat knees to elbows row pushup Ok. So our camera isn’t the fanciest, especially with pictures in the dark.  We couldn’t take any other pictures because there was no light near the rower and knees to elbows!

WOD *Happy Birthday to Jenna’s brothers.  They turn 29 today!* 400 m. run 400 jump ropes 400 m. run No, we haven’t changed our hours…it’s just getting darker earlier!  We won’t have to fret much longer because we will be moving into a space between 3rd and 4th street on S. College Ave. this weekend! 

WOD 200 m. bumperplate carry 50 side-side hops 15 Dips 200 m. bumperplate carry 40 side-side hops 12 Dips 200 m. bumperplate carry 30 side-side hops 9 Dips 200 m. bumperplate carry 20 side-side hops 6 Dips 200 m. bumperplate carry 10 side-side hops 3 Dips We shared the park today with a special event,

WOD 1hill run, 21 pushups 1 hill run, 21 situps 1hill run, 15 pushups 1 hill run, 15 situps 1hill run, 9 pushups 1 hill run, 9 situps 1hill run, 6 pushups 1 hill run, 6 situps You might be thinking, “I can run and do situps and pushups anywhere!”  Ah, you can and you

WOD 4 rounds 15 deadlift 10 overhead squat 5 burpees What is a deadlift? When you go to pick something up from the floor your are lifting dead weight.  The deadlift will not only help you excel with sports, but you need to know how to prevent future injuries in LIFE.  You deadlift everyday! Have

Team WOD .8 mile run 100 box jumps 50 knees-elbows What is a Team WOD? This workout was designed for a team of 2 people, but can be modified for more.  The team runs together, and will one at a time complete 100 box jumps, then 50 knees-elbows. Box jumps and knees to elbows are

WOD 21-15-9-6-3 Body Row jump rope squat About our Lingo: when you see numbers with dashes, they represent reps per round for each skill.  The first round you do 21 body row, 21 jumprope, and 21 squat.  You immediately begin 15 body row, 15 jump rope, and 15 squats, and so forth.  This workout can

WOD tabata pushups 10 x 75meter hill sprints (90 second rest between rounds) What is tabata?! Tabatas are executed at high intensity in which you put out 100% effort for 20 seconds followed by 10 seconds rest.   8 rounds of this, and you’d want to call it a day.  Wondering about our lingo? 10×75