The WOD for 2.21.13 is….



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 2.20.13 is…




For Time:

75 Double Unders

5 Rounds
5 Handstand Push Ups
10 Burpee/Pull Ups
15 Thrusters (75/55)

75 Double Unders

Scale Double Unders with lateral jumps over the bar
Scale HSPU with wall walks

The WOD for 2.19.13 is,..

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”

The WOD for 2.18.13 is…



“Brain Hemorrhage”

15 minute AMRAP
10 Wall Balls 20/14
5 Hang Power Snatch 115/80
10 Box Jumps 24/20″

Some Bad News Folks: We originally stated that we would be providing childcare on a trial basis starting this week. Unfortunately the person that was going to be running the childcare was offered another opportunity which they decided to take. As always, you are more than welcome to bring your children, as we still do have the children’s room, however supervision will NOT be provided. We apologize for any inconvenience this has caused. We are working hard to get childcare ASAP!

The WOD for 2.16.13 is…




Three rounds of:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney