• Daily WOD Blog


    We’d like to wish each of you a very merry Christmas full of joy, happiness and joy.

    Reminder that there are no evening classes on Christmas Eve and no classes on Christmas day. We’ll have a normal schedule for the rest of the week.

  • Daily WOD Blog


    Unbroken Hang Squat Clean 15-15-15

    3 rounds for time of:

    30 GHD Sit-ups

    Dumbbell Walking Lunge, 50/35 lbs, 50 m

    For quality: Double Under Practice, 3 mins

    We will only have the 5:30 AM class on Christmas Eve.

  • Daily WOD Blog


    5 rounds for time of:

    15 Strict Handstand Push-ups

    15 Strict Ring Dips

    Alternate between Row 1000 m and Run 800 m

    We will have normal classes this Monday. We will only have the 5:30 AM class on Christmas Eve and all classes are canceled on Christmas day.

  • Daily WOD Blog


    12 Days of Christmas RX
    For time
    1 Sumo Deadlift High-pull, 75/55 lbs

    2 Thrusters, 75/55 lbs

    3 Push Press, 75/55 lbs

    4 Power Cleans, 75/55 lbs

    5 Power Snatches, 75/55 lbs

    6 American Kettlebell Swings, 50/35 lbs

    7 Pull-ups

    8 Knees-to-elbows

    9 Weighted Box Step-ups, 40/20 lbs, 24/20 in

    10 GHD Sit-ups

    11 Burpees

    12 Plate Overhead Walking Lunges, 45/25 lbs

    12 Days of Christmas RX+
    1 Sumo Deadlift High-pull, 95/75 lbs

    2 Thrusters, 95/75 lbs

    3 Push Press, 95/75 lbs

    4 Power Cleans, 95/75 lbs

    5 Power Snatches, 95/75 lbs

    6 American Kettlebell Swings, 70/50 lbs

    7 Chest 2 Bar Pull-ups

    8 Toes 2 Bar

    9 Weighted Box Step-ups, 50/30 lbs, 24/20 in

    10 GHD Sit-ups

    11 Burpees

    12 Barbell Overhead Walking Lunges, 95/65 lbs

  • Daily WOD Blog


    3 rounds for time of:

    Run, 800 m

    50 Back Extensions

    50 GHD Sit-ups

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly.

    The price of freedom, and it’s worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

    Image result for michael hero wod
  • Daily WOD Blog


    Complete as many rounds as possible in 15 mins of:

    Run, 200 m

    Dumbbell Farmers Carry, 50/35 lbs, 100 m

    20 Dumbbell Front Squats, 50/35 lbs

    Complete as many rounds as possible in 12 mins for quality of:

    5 V-ups

    7 AbMat Sit-ups

    9 Good Mornings, 65/45 lbs

  • Daily WOD Blog


    For time:

    10 Strict Muscle-ups, AFSAP

    Handstand Walk, 100 ft, AFSAP

    10 Strict Muscle-ups, AFSAP

    Every time you break complete: Floor L-Sit, 20 secs

    3 rounds for quality of:

    Chest To Floor Stretch, 1 min

    Banded Lat Stretch, 1 min

  • Daily WOD Blog


    Bear Complex : 1 Rep Max


    1. Once the bar is lifted, the rep has started. If the bar drops at any point before the entire complex is completed, then it is a no rep.

    2. Power cleans, squat cleans, or clusters are permitted as long as the athlete shows full depth in the squat and full lockout of the knees, hips, and elbows overhead.

    6 rounds for quality of:

    High Plank

    Low Plank

    Upward Dog

    Downward Dog

    Work on flowing between each movement as seamless as possible. Get two deep inhales at each position.