The WOD for 2.23.13 is…

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“Jack”

20 Minute AMRAP

10 Push Press (115/80)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

The WOD for 2.22.13 is..

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“Double Entendre”

7 Minute AMRAP
5 Hang Power Clean 135/95
10 Burpees

Rest 1 Minute

7 Minute AMRAP
10 Wall Balls
5 Toes To Bar

UPDATE: Due to weather, we will be cancelling the 6 and 7 AM classes. Currently, all other classes are proceeding as scheduled. We apologize for the inconvenience, we will make it up to you! If anything changes we will update facebook and the website ASAP. So stay tuned before coming in. We hope everyone has stayed safe and warm, and we will see you tomorrow!

THE GYM IS CLOSED 2.21.13 Due to weather conditions.

The home WOD for today is….

“Weather you’re right or wrong”

12 minute AMRAP

21 Walking Lunge Steps (If you have weights, a kettlebell, or a toddler hold them)
14 V-Ups (Scale with sit ups)
7 Burpees

Have a good day guys. If you have to get out, please stay safe out there.

The WOD for 2.21.13 is….

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“Snow-Way”
12 Minute AMRAP

4 Burpees
8 Toes to Bar
12 Kettlebell Snatches 55/35

Reminder: According to the weatherman we are supposed to get some snow and ice tonight. Now, while I’m a little bit skeptical that it will actually happen, I just want to remind everyone that by default if Nixa Schools are closed, so are we. However, you also should check the website before coming in, as I will post if we are closed. If we are open, be sure to drive safely and carefully!

If we do need to close, I will also put up a home workout. So you will not have to go too long without your WOD!

The WOD for 2.19.13 is,..

“Showdown”
A Variation of a workout originally performed by Jason Khalipa and Chris Spealler

13 minutes to climb as high as possible in the ladder of:

1 Clean and Jerk (Athlete Chooses weight, heaviest possible)
1 Round of “Cindy”
2 Clean and Jerks 
1 Round of “Cindy”
3 Clean and Jerks 
1 Round of “Cindy”
4 Clean and Jerks
1 Round of “Cindy”
.
.
.
etc.