Monday March 30, 2020

Congratulations Dave 08 on your new perfect addition to your family! Now all you need is a name!

We are excited to be starting online Zoom WOD’s at 6:00am and 4:30pm, Monday, Wednesday, and Fridays! Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. We can’t wait to see all of you on Zoom!

Click here for the 6am WOD.
Click here for the 4:30pm WOD.


“Cookie Monster”

20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees 🙂
40 Double-Unders

“Cookie Monster”(No Equipment Version)

20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”


*Looking to complete 5+ rounds in this 15 minute AMRAP

*Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

*The main thing to consider today is how to attack the burpees, this is likely where people will get held up

*Aim to complete the double unders unbroken


How to create an Odd-Object Video

Odd-Object Ground to Overhead Video


5 Rounds:
5 Russian Baby Makers Video
1 Minute Jump Rope
15 Scapular Push-Ups




“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Previous Post:


Next Post: