20 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

1 Turkish Get Up (each side)

Before going down:

5 One Arm Swings
4 One Arm Cleans
3 One Arm Press

20 V-Ups after doing both sides

WOD: For time:

400M Run
21 Shoulder Press (95/65)
400M Run
15 Push Press (135/855)
400M Run
9 Push Jerk (185/115)


Sorry guys…

I  had to do some last minute changes to ensure you got the absolute best out of today and out of this week.  I thought about it while I saw people do the Wall Balls from yesterday.  Your legs will thank me!

Hope you didn’t stay up late for it,



19 Aug
by: Published in Uncategorized

Endurance classes are outside today at the commons!  Bring everything you are going to need!

WOD: For maximum reps: Death by:

Wall Balls (20/14)
Power Clean (135/95)
Pull Ups


Lots of rules today…

Please read this all!

You are going to do work every minute on the minute for 40 minutes.
You will start the first minute with 1 Wall Ball.
The second minute will be 2 Wall Balls and so on.
You will continue doing Wall Balls until you are no longer capable of doing the proper number of reps in the minute.
The moment you come up short, the following minute you start over but with Power Cleans.
Proceed to continue until you are incapable of completing the proper number of reps in the minute and then move in to Burpees and then Pull Ups in the same fashion.
It is possible to not have to do all of the exercises (40 minutes pass and you are still doing Wall Balls) and it’s also possible that you workout will be over before 40 minutes (you max out all four exercises before the 40 minutes).

Get some,



Johanna Tasha, CrFit Oncm liked this post
18 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

5 Deadlifts

10 Toes to Bar after each set of 5

Try and go heavier than last time

WOD: 5 rounds for time:

10 Pull Ups
10 Push Ups (20/14)
10 Russian Kettlebell Swings (32/24)
30 Double Unders

8 minute time limit


It’s Wednesday and you know what that means…

We have our yoga class tonight!  If you were not aware, we run yoga on Wednesday nights at 7:30 PM at box 1.  If you are in need of some more mobility, come by box 1 at 7:30 AM on Fridays.  And if you are still in need of flexibility work, box 2 has a 30 minute class every Sunday that starts at 11:30 AM.

And if you don’t know, now you know,



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