Saturday, 21 March 2020

We are still closed!

Additional information:
– Our next distribution for the equipment loans is today, Saturday, 12-2pm. You may return your current gear for new stuff then as well. Or keep it for the allowed week.

– WODs will continue to be posted daily for you to do at home. Look for the WOD on this page and on our IG/FB pages.

– We are going to continue to do what is optimal for the safety of our community during this difficult time.

Thank you for all of your continued support.


Both the original and the modified versions are shown below of “Whitten”, which was originally scheduled today. Let’s continue to honor these heroes in these difficult times.

With equipment:
5 Rounds
22 RKBS (2/1.5)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wal Balls (20/14, 10/9, or the best target you can find)

Without equipment:
5 Rounds
22 DB or odd object swings, or Sumo Deadlift an odd object, or odd object Russian Twist
22 Stair Step Ups (step high!), or Jump to safe object, or Tuck Jumps
400m Run
22 Burpees
22 Odd object Thrusters (back pack, med ball, whatever you’ve got)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Try and keep it under 40 mins. A round will take around 7-10 mins. Don’t come out of the gate too fast and target half the reps per set (do 11, rest a few seconds, reset). Your legs will be worn down by the end of the second round — so use the third run as a “recovery”.

Suggested Warm Up
Run 200m (easy)
10 Air Squats
5 Side Lunges (Right)
5 Side Lunges (Left)
10 Groiner Stretches
Run 200m (at speed)
5 Inchworms With Push Up
5 Burpee Broad Jumps
5 KB Deadlift
5 Wall Balls
3 Step Ups
3 Box Jumps

Finish Out with:
Samson Stretch 3-Way (:30 each position)
10 Bird Dog Stretches
10 Supermen
10 Scorpions

In lieu of today’s workout we’re providing a second option:
3 Rounds
1 Mile Run
50 Sit Ups