Friends and Family Day!

Bring as many friends and/or family members to any WODs ALL Day!

5:45am, 9am, 12 noon, 3:30pm, 4:30pm, 5:30pm, 6:00pm, 6:30pm! 



A. 4 Person Team Workout


Station 1: 250m Row
Station 2: AbMat Situps
Station 3: Slamballs
Station 4: Rest

*One athlete will begin at each station and rotate to the next station once the athlete on the rower completes the 250m row.  Score is how many full rounds the team achieves!

B. 4 Person Team 320m Prowler Pushes
*Each team member will push the prowler 40m and rotate thru until each athlete pushes twice (40m x 8=320m).  Score is your team’s time.  If time allows, repeat!  Weight is the choice of the team and coach.



A. Halting Clean Deadlift 3-3-3-3

The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the clean.  Perform a clean deadlift up to the hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. The shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar.
B. Every 2 Minutes for 20 minutes (10 rounds)

2 Squat Cleans, start at a medium weight and increase when able

C. 30-50 GHDs, not for time, break up into sets of 8-12