WOD - Saturday, 1.17.15

Remember everyone, there is NO WEIGHTLIFTING SATURDAY. Coach Joe has an athlete he coaches who is competing this weekend, he said to tell everyone he is "so pissed I have to miss a weekend because I love coming to this gym."

Couples who workout together, stay together! Tyler and Cailey doin' work.





FITNESS - 9am AND 10am


Warm Up

Inch Worm Down and Back

10 Hand Release Push-Ups

10 Air Squats with 5 second hold at the bottom

10 Wallballs with 5 second hold at the bottom

5 Wallballs



20 Minute AMRAP

20 Wallballs (20/14)

20 Weighted Sit-Ups (45/25)

20 Knees to Elbows

Mandatory 1 Minute Rest - DO NOT SHORT THE REST, we want to put your heart rate on a roller coaster ride.




Warm Up

10m worth of the floor

High knees 2x

side shuffle 2x

inch worm 1x

walking lunge 1x

Bear Crawl 1x


Movements to be Tested:

Shoulder Abduction and Elevation

Bottom of the squat


Movements to learn:


Shoulder Press

Push Press

Push Jerk

Split Jerk



5 rounds

10 Deadlifts   (weight to be determined)

bear crawl 2 lengths

5 Push press/jerk (will be the same as DL)