Tuesday, February 26, 2013

"Zeus"

Three Rounds for time of:
30 wall Ball shots 20#
75# Sumo deadlift High-pull 30 reps
30 Box jumps 20" Box
75# Push Press 30 reps
Row 30 Calories
30 Push Ups
Body weight Back Squat, 10 Reps

Tuesday, February 12, 2013

WODS

WOD 1

30 Clean and Jerks for time

WOD 2

21-15-9

Back squat
Kettlebell swing

WOD 3

21-15-9

Row for calories
pull-ups

WOD 4

21-15-9

Burpees
Box Jump

NEW DEAL!

If you have not redeemed your living social deal we are kicking off the new group Tuesday the 19th at 5 pm! If you have any friends or family that are interested send them on down we are going to give them the same deal for the on ramp program for $49! Get serious

Monday, February 11, 2013

New ON RAMP PROGRAM

If you have not redeemed your living social deal, we will be kicking off our new month of the On Ramp program starting Tuesday, February 19th at 5 pm. These classes will be held on Tuesday and Thursdays at 5 pm and Saturdays at 1130 am! If you have any friends or family that are interested in joining the on ramp program the fee will be $149 for those who do not have a living social waiver. Come on down and get serious! See ya there

On Ramp WOD

Row
Wall Ball
Sumo Deadlift
Push Press
Box Jump
Rest

Saturday, February 9, 2013

WOD Nemo

Shovel Drive way for time:
Post time in comments section.
(FC is closed today)

Thursday, February 7, 2013

On Ramp

                                                         Living Social
 On Ramp Program starts Tuesday February 19th come down with your vouchers to get started.
                                             Or sign up today $149.00

MMA


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...