Our first Bring a Friend DAY is postponed until next Wednesday.

100 Double Unders (2x singles)

80 Wall Balls (20/14# @ 10/9′)

60 Calorie Row

40 DB Deadlifts (50/35#)

20 HSPU (2x HR Pushups)

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# Bring a Friend next Wednesday!

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31 thoughts on “Bring a Friend next Wednesday!”

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Take the first step towards getting the results that you want!

Our first Bring a Friend DAY is postponed until next Wednesday.

100 Double Unders (2x singles)

80 Wall Balls (20/14# @ 10/9′)

60 Calorie Row

40 DB Deadlifts (50/35#)

20 HSPU (2x HR Pushups)

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Shawn JMob WU

Group WU Mob

100 Double Unders

80 Wall Balls (20# @ 10′)

60 Calorie Row

40 DB Deadlifts (50#)

20 HSPU

19:30RX

Kelly BlackMobility

WU x 1

Group WU + Mobility

100 Double Unders

80 Wall Balls (14# @ 9′)

60 Calorie Row

40 DB Deadlifts (35#)

20 HSPU (scaled to 40 HR Pushups)

Time: 18:24

Thanks Shane. Good job everyone!

Del Richard100 Double Unders

80 Wall Balls (20# @ 10′)

60 Calorie Row

40 DB Deadlifts (50#)

20 HSPU (2x HR Pushups)

16:20

Was gonna try HSPUs but my shoulders were dead. Next time 😉

Thanks Kevin!

ElbaWOD

Scaled:

200 singles

80 WB 14lbs @ 9

60 calories row

40 Dumbbell deadlifts @35lbs

40 HRPU (these were so SLOW)

Time: 17:30 (do not remember the exact time now but it was 17 something)

Good job everyone!! Great class Shane as always 🙂

MARK DMOB + Group WU & MOB

100 Double Unders (2x singles) – Singles

80 Wall Balls (20/14# @ 10/9′) – 14#

60 Calorie Row

40 DB Deadlifts (50/35#) – 50#

20 HSPU (2x HR Pushups) – Didn’t read the board…did 20 HRPUs

TIME: 17:18

JoWOD Rx 15:06

KevinWhat a fun workout!

Rx’d in 12:01

DU – unbroken

WB – 50+15+15

Row – about 3 min

DB DL – 20+20

HSPU – Fail! 7+4+4+3+2

KellyFun…🤔

Mike MSkipping 10du then the rest singles

75-80 wall balls because I took full three minutes to skip

60 cal row Check

40 db deadlifts 50lbs/side. Check

40 hand release push ups check

295 reps.

christieneateOG

100 Double Unders *200 singles

80 Wall Balls (20/14# @ 10/9′) *8# ball

60 Calorie Row

40 DB Deadlifts (50/35#)

20 HSPU *2x HR Push-ups

284 reps…only got 44 cal on row.

Blake ReynoldsWOD as RX’d

17:00

…those Wall Balls…

GabrielWUx1 + 25 fast burpees

Mob WU

Group WU Mob

100 Double Unders

80 Wall Balls (20# @ 10′)

60 Calorie Row

40 DB Deadlifts (50#)

20 HSPU(scaled HRPU)

Time–> 16:37

Gabriel40 HR pushups

BJRunning late but will be there

JackieWill postpone my Bring a Friend until next Wednesday on account of the weather forecast.

WU + Mobility x 1

Group WU

100 Double Unders (did 200 singles)

80 Wall Balls @ 8#, 9′

60 Calorie Row

40 DB Deadlifts @35#

20 HSPU (did 40 DB Press with 10s each hand)

18:59

Total body workout! Thanks Shane, and great work everyone…not an easy WOD!

Jeff LWOD

100 Doubles scaled to 200 singles

80 wall balls 14# – shoulder not 100% yet from 17.3

60 calorie row

40 sumo KB deadlifts 80#

20 HSPU scaled to 40 HRPU

Time – 18:28.

Chris KWOD as Rx

61 double unders at time cap

80 wall balls. 20# @ 10′

60 cal row

40 db deadlifts with 50#s

11 hspu at 20 min cap

252 reps

Steph HMob

WU x1

Group WU & Mob

WOD

200 SU

80 WB(8#)

60 Cal Row

40 Dumbbell DL (30#’s)

40 HR PU

Time: 17.57

Gillesmob wux1

group mob wu

100 DU( x2 200 single)

80 wall ball 14#

60 cal row

40 DB deadlift 50#

20 HSPU ( x2 HRPU)

15:35

GregOpen gym

Wu mo

500 m row 1:50

Clean & Jerk

95 x 5

115×5

135×5

155 x 5

Stretching

Quad smash

CaraWOD Rx: 15:09

Sorry to the 6pm class for the more than usual swears…

Thanks Chantal!

MarcelI was sooo offended — NOT!

NickMOB WU Group

WOD with singles, 14# wallballs, 50# db deadlifts and hrpu

285 reps (missed 5 wallballs and 10 db deadlifts)

Thanks Chantal and for the points about my left wrist.

Great job 6pm

MarcelNice work tonight.

Mel GDNF – 3 HSPU at cap (with abmat)

DU-Unbroken

Wallballs @14/9

DBDL @ 35

Thanks Amanda!

MarcelMob WU

Group WU Mob

100 Doubles – 200 singles

80 Wall Balls (16# @ 10′)

60 Calorie Row

40 DB Deadlifts (45#)

20 HSPU – 40 HRPU

17:43

AmandaWOD rx’d:

Had 16 wall balls left at the cap

And got off the rower at 52 calories due to painful ass cramping.

Had a minute or so left after my HSPU so I went and did 15 more wall balls.

= 191 reps

(176 if I don’t count the wall balls I did at the end)

Melissa Hickey100 Double Unders (200 singles)

80 Wall Balls 6# @ 9ft (Got 64 at cap)

60 Calorie Row (got in 46 at Cap)

40 DB Deadlifts 20#

20 HSPU (40 HR Pushups)

Total reps 270

Chantal L.100 Double Unders

80 Wall Balls (4# @ 9′)

60 Calorie Row

40 DB Deadlifts (35#)

20 HSPU (2x HR Pushups)

Total 294 reps – can’t remember the breakdown.

Melanie M100 Double Unders

80 Wall Balls (12# @ 9′)

60 Calorie Row

40 DB Deadlifts (35#)

20 HSPU (2x HR Pushups)

18:39

I managed everything within the time caps..

I chose the 12# ball and did sets of 10, no exceptions, although I did have a few no reps!

Pushups were not my favorite part today, but I knew I needed to keep pushing (Haha pushing).. Kill or cure they say! Lol

Matt D100 Double Unders (2x singles)

80 Wall Balls (20lbs @ 10′)

60 Calorie Row

40 DB Deadlifts (35#) 10 Reps @ Cap

20 HSPU (2x HR Pushups) 10 Reps @ Cap

Total: 260 Reps