WOD 2018
Monday – 181231
Tomorrow is the day most people set new goals for the year. Use this guide to help you make SMART goals for 2019! ANNOUNCEMENTS Granite
Saturday – 181229
TONIGHT, HOPE TO SEE YOU THERE!!! ANNOUNCEMENTS Holiday Party – TONIGHT!!! Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring
Friday – 181228
ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD
Thursday – 181227
ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD
Wednesday – 181226
ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD
Saturday – 181222
ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,
Friday – 181221
ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,
Thursday – 181220
ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,
Wednesday – 181219
ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats,
Tuesday – 181218
ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd
Monday – 181217
ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd
Saturday – 181215
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January
Friday – 181214
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January
Thursday – 181213
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January
Wednesday – 181212
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January
Tuesday – 181211
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January
Monday – 181210
ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is
Saturday – 181208
WOD For time: Run 800m then, 10 rounds of: 10 Handstand Push Ups 10 Alternating Pistols then, Run 800m
Friday – 181207
SWOD “Isabel” For time: 30 Snatches (135/95) or “Grace” For time: 30 Clean & Jerks (135/95) WOD Pick Your Own Poison You may pick a
Thursday – 181206
SWOD 5 sets of: Bench Press x 3-5 reps – AHAP across Strict Chin Ups x 3-5 reps WOD 7 rounds for time of (15
Wednesday – 181205
SWOD 10 minutes of Rope Climb Drills WOD 10 rounds for time of (20 min cap): Run 100m 10 Box Jumps (24″/20″) 1 Legless Rope
Tuesday – 181204
SWOD 3 sets of: Back Squat x 5 reps @ 33X2 – AHAP across (maintain control) Hip Extension x 10 reps @ 20X2 – AHAP
Monday – 181203
SWOD 10 minutes to establish a heavy single in the following complex: Power Clean + Hang Power Clean WOD 4 rounds for time of (24
Saturday – 181201
WOD Teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 50 Double Unders 40 KB Swings
Friday – 181130
SWOD Every 2 minutes for 20 minutes (10 sets), complete: Overhead Press x 5 reps – AHAP across Ring Row x 7 reps WOD Pick
Thursday – 18129
SWOD Every 90 seconds for 24 minutes (4 sets each), complete: Station 1 – Single Leg Squats (“Pistols”) x 6 reps/leg @ 2111 Station 2
Wednesday – 181128
SWOD 3 sets of: Overhead Squat x 5 reps @ 33X1 – AHAP maintaining control Hollow Hold x 30 seconds Single-leg Floor Bridge x 10
Tuesday – 181127
SWOD 10 minutes to establish a heavy single in the following complex: Power Snatch + Hang Power Snatch WOD For time: Run 800m 80 Alternating
Monday – 181126
SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3-5 reps – AHAP across Box Jump x 5 reps – increasing height
Saturday – 181124
WOD In teams of 3-4, complete the following for time: 400m Tire Flip – every 15 Tire Flips, each team member performs 15 Push Presses
Friday – 181123
WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m
Wednesday – 181121
ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD For time: Run 5k
Tuesday – 181120
ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 90 seconds for 9 rounds
Monday – 181119
ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD 10 minutes to work up to
Saturday – 181117
ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD In teams of 2, alternate complete
Friday – 181116
ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 75 seconds for 10 sets,