Friday 1/3/14

For Time: 5 Mile Run at box

Dress warm


Thrusday 1/2/13

Every Minute on the Minute for 8 minutes
1 Power Clean
1 Clean
1 Hang Clean


Tabata Push up
Tabata Row (meters)

Wednesday 1/1/14

We will be open for the 0900, 1200, and 1630 class times. The workout is a surprise. Tell your friends, if you have any. Come get 2014 started off right.

Tuesday 12/31/13

For Time:
50 Deadlift 115/75
40 Hang Power Clean 115/75
30 Shoulder to Overhead 115/75
20 Back Squat 115/75
10 Snatch 115/75 (any type of snatch)

5 burpees EMOM

Monday 12/20/13

3 Rounds each for time:
500m Row
15 Kettlebell swings 2/1.5
20 toes to bar

rest as needed between rounds.

Note your total time and fastest round.

Sunday 12/29/13

Open gym 3:30-5

Friday 12/27/13

Nutrition Challenge Results:
1st Place:
James McDaniel and Randy Johnson. These gentlemen tied with the same amount of Body-weight% and inches lost.
Prize: $125 for both

2nd Place:
Brooke Griffin
Prize: $50

3rd Place:
Marshall Ghant
Prize: $20

2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Thursday 12/26/13


5 rounds of:
7 Muscle Ups (ring)
21 Burpees (jump to touch 1 foot above max reach)

Scaled Wod
For time: 100 burpee pull ups

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Wednesday 12/25/13

Merry Christmas

Closed for holiday.

Tuesday 12/24/13

Happy Christmas Eve!

Open gym 9am-Noon.