Thursday 120125

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50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# (14#)
50 Burpees
50 Double unders

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Molly, she ain't afraid of no sugar addiction!

Nutrition Challenge is heading close into to week 4.  Are you hanging tight?  How are the points racking up?  Remember when you hit 480 you get a red band and that day is close!  What has been the easiest part of the challenge? What is the hardest part of the challenge?  How do you plan to make this a lifestyle and not just a 4 week challenge?  Either way it’s coming to a close.  We will have post measurement/bloodwork sign up sheets at the gym. Dates are Saturday Feb 4th from 6am – 11am and Wednesday Feb. 8th from 5am – 8am.  Check out the sheet upfront for exact times. 

For those of you that don’t already know, we have a star among us! Addison Kozlow is competing in the National Junior Championships in Olympic Weightlifting, this weekend! What and accomplishment, we are so proud of you Addie.  For those of you that want to watch along as she lifts here is a link to the webcast HERE.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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