Thursday, August 21, 2025

Happy Birthday Vaughn!! Excited to Celebrate YOU!

Vaughn's Birthday WOD

Meet @ The Hill 

5PM Birthday Walk - Minimum -1986m Walk

Warm Up

-8 High Knees

-23 Butt Kicks

Wednesday, August 20, 2025

Warm Up

Stretch

-100 Accumulate Singles

-50 Mountain Climbers

-30 Step Ups

-20 Lunges

Skill/Strength

5 Attempts at 100m Row

-2 DB Snatches Every Meter Over 

-4 DB Thrusters Every Meter Under

Conditioning

18 min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Monday, August 18, 2025

Happy Birthday April!!!! Excited to CELEBRATE You!!!

April's Birthday Warm Up 

-8 Mountain Climbers

-18 Push Ups

Repeat Until Gather Round Time

April's Birthday Group Warm Up

1979m Birthday Run!!

April's Birthday WOD

-46 Squats

-46 DB Curls

-46 DB Bench Press

-46 DB Push Press

-46 Rings

-46s Wall Sit

-46 Dancing Lateral Steps

-46 Leg Raises

Thursday, August 14, 2025

Meet at "The Hill"

5PM 5K

*Challenge- wear your weighted vest

Wednesday, August 13, 2025

Warm Up

As Posted

Skill/Strength

EMOM 6 min Ascending

-DB Manmakers

Conditioning

4 Rounds in 3 Min ea. Round

-250 m Row/ 250m Shuttle Run

-100 Singles

-20 KB Swings

-AMRAP Burpees

*2 Minute Rest Between Sets

Monday, August 11, 2025

Warm Up

As Posted

Skill/Strength

10 Min. EMOM

5 Deadlifts

5 Hang Power Cleans

5 Shoulder to Overhead

Conditioning

4 Rounds 

-300m Run

-10 MB Cleans

-15 MB Toss

-20 MB Sit Ups

Wednesday, August 6, 2025

Warm Up

As Posted 

Skill/Strength

TABATA 

-Planks

Conditioning

18 Min AMRAP 

- 150m Shuttle Run

- 8 DB Skull Crushers

- 12 KB Swings 

- 16 Box Jumps 

Cash Out

Bar Hang - Seconds/BW

Monday, August 4, 2025

Warm Up

Stretch

-100 Accumulate Singles

-50 Mountain Climbers

-30 Step Ups

-20 Lunges

Skill/Strength

5 Attempts at 100m Row

-2 Burpees Every Meter Over 

-4 Push-Ups Every Meter Under

Conditioning

- 200m Run

- 16 KB Deadlifts

- 16 Goblet Squats

- 400m Run

- 8 KB Deadlifts

- 8 Goblet Squats

- 800m Run

- 4 KB Deadlifts

- 4 Goblet Squats