Happy New Year!

We have some new ideas for the year and we will look to develop different challenges for the year and keep progressing forward with challenging week to week programming. Be on the lookout.

January Monthly Challenge!

This month we will be starting up monthly challenges to test and help you get stronger in different aerobic capacities. During the month of January we will be starting a Abs Challenge. Coach Allison Yokeley will be programming challenging abs workouts for you to follow along.

We will also be incorporating abs programming through the winter months to supplement more indoor programming.

Look for our Abs Programming on Wodify.

January Sock HOP!

WODS for Week of 1.2.2022

Monday 1.3.2022 @5:30 pm

Six Spot 

Thirty Minute Running Clock:

Perform the following for max Calories in six minute intervals, rest 2:00

0:00 – 8:00

Echo Bike Max Cals

Rest 2:00

8:00 – 16:00

Assault Runner Max Cals

Rest 2:00

16:00 – 24:00

Ski Erg Max Cals

Rest 2:00

24:00 – 30:00

Assault Runner Max Cals

Score will be Total Calories bike, run, ski.

Abs Class 

100 Sit Ups for Time.


Three Rounds:

50 Sit Ups

25 Heel Digs

(Knees bent in 90 degree angle to start and then stay slightly bent on slow descent on way down; lower back stays on floor.

12 Suitcases

Thursday 1.6.2022 @5:30 pm

Threshold Train 


Part A:

800m run Steady pace. Comfortable pace but purposeful pace above a easy/jog pace.

Rest :60 seconds

600m run Steady pace.

Rest :45 seconds

400m Fast Pace threshold. This will be at a Mile PR pace with perceived exertion level above the steady pace.

Rest :30

200m Fast Pace threshold.

Rest 3:00

Part B:

6 Sets

300m Fast Pace Threshold. Rest :30 seconds b/t sets.

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