Tuesday and Wednesday’s WOD’s

Don’t forget to sign up for the Paleo challenge. And a reminder our next challenge is coming up soon. Details to follow. Ask Kat is you have any questions.

Our olympic lifting class starts this Wednesday at 7 pm and will continue every Wed. Please pass the message around.  We will continue to offer the class free of charge as long as attendance is consistent.

Tuesdays WOD:
15 Min AMRAP
5 dead hang pull-ups
10 walking pass through lunges 53/35 lbs
15 goblet squats 53/35 lbs

I am sorry, but a pic was not taken of the board. We are working on doing a better job getting the board pics to you and getting our blog back on track.

Wed. WOD
3 rounds
20 hang cleans 95/65
15 pullups
10 ring dips
400 meter run
This was the first WOD in a while with a longer run incorporated into the WOD. Remember to try and run 1-2 times a week on your own. Do interval work. Long slow running does nothing for you. We all know how to run slow, work on running fast.

Updated Pic:



  1. How many 50 meter interval sprints should you be working on daily? I have continued to do the running and air squats on my own. Thanks for the advice and guidance.

  2. Where can I find out more about the paleo challenge?

  3. Can I do the Paleo Challenge?

  4. Kevin, set a number and a rest time and do all the intervals you set with designated rest time and see if you are able to hold pace. If you are not able to hold pace then lower reps or increase rest time. As you get better increase reps and lower rest time.

    Jamie, info. on the paleo challenge is coming soon.

    Brody, the paleo challenge is for gym members only You are welcome to drop in when you can. We like having you.

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