Due to the impending storm all morning classes are cancelled

Please check back for evening schedule and updates.


Wednesday – 3.4.15 – Barbells and Box Jumps

Daily Read:  3 simple post wod stretches for the open – Breaking Muscle   Throwing it back to Barbels for Boobs 2013 W.O.D For Time: 21-15-9 Power Clean (135/95) Box Jump (24/20) 15-12-9 Shoulder to Overhead (135/95) Box Jump (24/20) 12-9-6 OHS (135/95) Box Jump (24/20)


Tuesday – 3.3.15 – Tabata Tuesday

Daily Read: Repost – learning from your misses – Catalyst Athletics       Donna looking strong!     W.O.D Tabata – (20 seconds work/10 seconds rest x 8 rounds each) Calorie Row Burpee Pull Up Sled Push x 20m (90/45)


Monday – 3.2.15 – Thrusters + “DOUBLE CAP”

Daily Read: Monday Morning Inspiration – Ross Training   Congrats to Martin and his wife Kate on the birth of their second daughter, Makenzie!     Strength: 2rm Thruster 7 Rounds For Time (CAP 15) 1 Rope Climb 5 Thruster (Crx 155/105 – Rx 135/95 – L1 95/65) 20 Double Under (If you complete all 7


OG 10-12


Saturday – 2.28.15

WOD teams of 2 100 calorie row (partition as needed) 75 alternating burpees 50 kettlebell swings  (53/35 each) then drop the partner: 21-15-9 Goblet Squat (53/35) Ring Dip


Friday – 2.27.15 – 15.1

W.O.D. Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute time cap    


Thursday- 2.26.15- Snatches & couplet

Strength: EMOM 10 Rounds 1 Squat snatch @80% WOD: Metcon: 30 wall ball 20#/14# 15 chest to bar 20 wall ball 10 CTB 10 wall ball 5 CTB


Wednesday- 2.25.15 – Back squats & Triplet

Strength: EMOM for 6 rounds 3 back squat @70%– move fast WOD: 5 rounds 12 Cal on rower 9 Box jump overs 24″/20″ 6 Deadlift 225/155


Tuesday – 2.24.15 – Grace

Skill work Power clean to Push jerk WOD Grace  30 reps: Clean & jerk @135/95 **5 burpess on the minute** Perform 30 clean and jerks and at the top of each minute, complete 5 burpee until your 30 reps are done.  Wod starts with 5 burpee