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Category: WOD

  • WOD July 6, 2015 (Monday)

    1 Full Clean + 1 Front Squat6x @ 80% of your 1 rep max Clean(add a 3 sec pause to the bottom of the front squat)Complete for time:100 Barbell Lunges 135/951 Mile Run

    Read More: WOD July 6, 2015 (Monday)

  • WOD July 4, 2015 (Saturday) Boot Camp & Crossfit

    ***THINGS TO REMEMBER***Friday July 3 2015 – No 8pm class (Boot Camp)Saturday July 4 2015 – No 8am class (Boot Camp)Saturday July 4 2015 – No 9am class (CrossFit)Saturday July 4 2015The 7am Boot Camp class will have a mixture of Boot Campers and CrossFitters. This will be a 90 minute class. DO NOT show…

    Read More: WOD July 4, 2015 (Saturday) Boot Camp & Crossfit

  • WOD July 3, 2015 (Friday)

    Push Press + Push Jerk + Split Jerk*Complete the cycle 3x @ 75% ofyour one rep max split jerk.Overhead Squats3 x 3 @ 75%For time: 150 Wall Balls

    Read More: WOD July 3, 2015 (Friday)

  • 4th of July Schedule

    Saturday the 4th we will be closed. Coach Chris will hold a class at 7:00 AM for BOTH Bootcamp and Crossfit. This will be the only training of the day.Enjoy the 4th!!

    Read More: 4th of July Schedule

  • Food & Health Tips By OW Members July 2, 2015 (Thursday)

    Tip by Phili:Dinner plus leftovers for meal prep.

    Read More: Food & Health Tips By OW Members July 2, 2015 (Thursday)

  • Gymnastics June 1, 2015 (Wednesday)

    Gymnastics is challenging for adults with no prior exposure to the art. Esther tackled the back walker over while laughing and having fun! 

    Read More: Gymnastics June 1, 2015 (Wednesday)

  • Boot Camp June 2, 2015 (Thursday)

    2015 Mudderella! Boot Campers getting dirty in the race today.

    Read More: Boot Camp June 2, 2015 (Thursday)

  • Get Dunked! July 7, 2015 (Tuesday)

    Please reserve your spot today for:Come get DUNKEDLocation – One WorldThis is a very accurate and trustworthy form of body fat testing. You can also gain a better understanding your body’s resting metaboic rate (caloric needs). Using the hydrostatic, or underwater weighing method, we will determine your lean and fat mass in percent and pounds.…

    Read More: Get Dunked! July 7, 2015 (Tuesday)

  • WOD July 2, 2015 (Thursday)

    Bent Over Row – 4 x 8Pull Overs – 4 x 8Bicep Curls – 4 x 8Bench Press10/8/6/4/2*Add weight each set. Start at a challenge weight

    Read More: WOD July 2, 2015 (Thursday)

  • WOD July 1, 2015 (Wednesday)

    Full Snatch5 x 2 @ 75%*3 second pause at the kneeFront Squat4 x 4 @ 75%*3 second pause at the bottomComplete 3 rounds for time:10 Muscle Ups20 DB Snatch (pick weight)

    Read More: WOD July 1, 2015 (Wednesday)

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