WODs 3.11.19 - 3.15.19 - New Class and Open Gym at 12 M-W-F Hoover - $15/Class

Our new 12:00 PM class M-W-F in Hoover will be focused on remedial athletes. Overweight, adaptive and inexperienced are encouraged to come to us at this time. Every class will have a nutritional component and customizable programming. We are offering the class at $15 per session with membership options also available. Give us a shout or just pop in and see us.

12:00 PM will also serve as open gym time for other members.

The new hoodie or T-shirt order will be placed this week. If you want to be one of the cool kids click here and put your info in.


Retest 19.3


Handstand Walk Practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")


On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)



400 Meter Farmer Carry - Moderate weight each hand

20 Burpees

400 Meter Backwards Jog

40 Hollow Rocks

200 Meter Farmer Carry

10 Cartwheels