WOD 5/13/2016
Warm Up 2 min accumulated push up positon plank Samson Lung w/ Twist Burpee Broad Jumps Conditioning Buy in 30 Front Squats (135/95) 4...
WOD 5/12/2016
Warm Up 2 min of DUs Hip Opener Squat w/ Slamballs on quads 4-3-2-1 Back Squat 5RFT 30 ft hand stand walk (sub 5 wall walks) 20 Slam...
WOD 5/11/2016
Warm Up 5 Pushups 5 Dive Bombers Updog hold / downdog hold 400m run 5x3 Jerks 6 RFT 5 Power Cleans (185/125) 200 Meter Run 20 Push...
Where did the WOD go?!
We are moving to a NEW tracking platform called Train Heroic! You'll find this app is awesome for tracking your previous work and...
WOD 5/10/2016
Warm Up 3 80% Max Handstand Holds PVC Pipe thorasic spine opener with hands on bar...snatch grip 10 muscle snatches Strength 2 reps EMOM...
WOD 5/9/2016
Warm Up 4 min medball hollow hold - accumulate 4 minutes with a partner 4 min squat with the medball in the front rack - accumulate 4...
WOD 5/6/2016
Hero WOD Friday!! "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees ...
WOD 5/5/2016
Strength Every :90 sec for 12 Rounds 1 Clean 1 Hang Clean Try to do these without dropping the bar. And the goal is to add weight each...
Summer Schedule Change! Noon Class Suspended Until the Fall
The Charleston Summer has returned! With the warmer weather back and it only getting hotter as we get further into May and the summer...
WOD 5/4/2016
With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (75/55) From 5:00-10:00 use (95/65) From...
