SWIM WOD Saturday (9/08) AT 11AM!

AFTER THE WORKOUT WE WILL BARBEQUE AND HANG OUT! BRING FOOD AND DRINKS!

(Bring Running Shoes!)

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.

Directions: Head out of town north on Highway 99, just north of town before G3, turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!
 

WOD:   9/07/18

Front Squat 10-10-10-10-10 reps
*Must be taken from the floor.

15 minute AMRAP of:
Accumulate 1:00 Plank
15 Pull-ups
30 Sit-ups
Accumulate 1:00 Dead Hang

SWIM WOD This SATURDAY AT THE LAKE.

11AM WOD, BBQ AND FUN AFTERWARDS!!!!

WOD:   9/06/18

5 rounds not for time of:
10 Deadlifts, as heavy as possible
10 HSPU, as difficult as possible.

Rest as needed.

5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees

Swim WOD Saturday at the Lake.

11am WOD, BBQ and FUN afterwards!!!!

WOD:   9/05/18

20 minute AMRAP of:
Run 400m
20 yard weighted lunge, 50/35-lb. DBs

We are hosting another Swim WOD this Saturday (9/8) at the Lake!

The WOD will be at 11am and we will have a Barbecue and water activities afterwards!!!

WOD:   9/04/18

3 rounds for time of:
50 Double-unders
15 Toes to Bar
50 Double-unders
15 Snatches, 115/75-lbs.
50 Double-unders
15 Thrusters, 115/75-lbs.

WOD:   9/03/18
 

Saman Hero WOD

8 Rounds for Time
13 Deadlifts, 185/125-lbs.
17 Wall Balls, 20/14-lbs.
400m run

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

WOD:   9/02/18

Tabata Kettlebell

Tabata Kettlebell Swing
Rest 1 minute
Tabata KB Goblet Squat
Rest 1 minute
Tabata KB Push Press
Rest 1 minute
Tabata Kettlebell Snatch
Rest 1 minute
Tabata KB Thruster

*Use 1 kettlebell, 53/35-lbs.
*Score is total reps.

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

WOD:   9/01/18
 

"Helton" with a partner

Three rounds for time of:
Run 800 meters
50/35-lb. Dumbbell squat cleans, 30 reps
30 Burpees

*Round 1 both partners must complete full run and all reps. Remaining two rounds they may break runs into 200m relays and share reps working one at a time.

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

WOD:   8/31/18
 

Deadlift 3-3-3-3-3-3-3 reps

Strict Press 5-5-5-5-5-5-5 reps

For time:
50 Cal Sprint

*Bike or Ski.

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

WOD:   8/30/18

20 minute AMRAP of:
5 Push Press, 155/105-lbs.
10 Pull-ups
15 Wall-balls, 20/14-lbs.

Announcement:

There will only be one Class on Labor Day (Monday 9/3) at 9am!

All other classes on Monday 9/3 are cancelled.

WOD:   8/29/18

10 minute AMRAP of:
15 Alt. Dumbbell Snatches, 50/35-lbs.
10 Handstand Push-ups

Rest 5 minutes

10 minute AMRAP of:
15 Power Cleans, 115/75-lbs.
30 Sit-ups