Work Out

Wednesday - November 9, 2016

By josh Cederberg

But I will sing of your strength, in the morning I will sing of your love; for you are my fortress, my refuge in times of trouble. -Psalm 59:16

Wednesday November 9th WOD

Every 4 Minutes for 3 Rounds:
15 Hang Power Cleans (135/95)
400 meter Run
*rest 2 minutes between rounds*
*goal: unbroken hang power cleans and practice cycling with a tall torso position. Attempt sub 2 minute efforts each round.

At the 15 Minute Mark

Every 4 minutes for 3 Rounds:
15 Thrusters (115/75)
30/25 Cal Row
*rest 2 minutes after each round*
*Goal is unbroken sprint efforts, attempt sub 2 minutes each round.

Wades Army Fundraiser
Please join us this Saturday for the Wades Army Fundraiser at 7:30 and 8:30am.

On November 12, 2011, a brave young boy, Wade DeBruin, lost his fight to the little known, yet most common pediatric cancer, Neuroblastoma. This is a cancer that forms in the Sympathetic Nervous System and is extremely difficult to treat. Neuroblastoma affects nearly twice as many babies as leukemia each year, yet there is little being done about the cancer.

I have joined WADE'S ARMY in order to change this and continue Wade's fight. On November 12, 2016 we will be celebrating Wade's Day by participating in a workout to celebrate Wade's life, and all of the children affected by pediatric cancer.

You can donate the day of the event or by following this link:


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM