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6/26/21 PRIDE @the Park Bring a Friend Workout

9:15AM Coach Anna Surprise! Bring a Friend(s) – The workout will be Boot Camp/Body Weight style – so it can be modified to anyone’s fitness level! Meet at the ONLY Building at Sibley Park! Bring water and a towel/mat to workout on in the grass!

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Friday, June 25, 2021

Test 1: 1RM Overhead Squat Test 2: 1RM Deadlift Test 3: “Grace”: 30 Clean and Jerks  Rx: 135/95 Intermediate: 95/65 Beginner: 65/45 Cooldown: Stretching Note: The last time we tested, both the overhead squat and deadlift were three rep tests. If you have been working

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Thursday, June 24, 2021

Thursday, June 24th WOD: Test 1: 1 Minute Max Strict Pull-ups (*If outside: 1 Minute Max Bent Over Rows) Test 2: 1 Minute Max Double Unders Test 3: “Megan” 21-15-9: Burpees KB SwingsDouble Unders Rx+: 70/53# KB Rx: 53/35# KB Intermediate: 35/20# KB, Single UndersBeginner:

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Wednesday, June 23, 2021

Wednesday, June 23rdWOD: Test 1: 1 Minute Max AbMat Sit-ups Test 2: 1 Minute Max Push-ups Test 3: Max EMOM: 4 Thrusters, 4 Toes to Bar  (Max Rounds = 20) Rx+: 135/95 Rx: 115/85 Intermediate: 85/65 Beginner: 65/45 OUTSIDE: Max EMOM: 4 Thrusters, 10 Leg

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Monday, June 21, 2021

Test One: In 15:00: 1RM Strict Press 15-30:00: Max Height Box Jump In Remaining Time: 1,000 Meter RowCooldown: Light Stretching Note: We are now at the one year mark from these tests. This will be our third time testing, and past results will be on

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Friday, June 18, 2021

Partner WOD: Teams of 3 (1 Works, 1 Holds, 1 Rests)For Time: 120/90 Calorie Bike with Double DB Deadlift Hold 100 Burpees Over the DB with a Plank Hold 100 DB Snatch with a Wall Sit Hold 120/90 Calorie Bike with Double DB Deadlift Hold

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Thursday, June 17, 2021

Strongperson: 5 Sets: 10 Elevated RDLs (feet on 25# plates) Superset with 10 DB Bulgarian Split Squats Note: Do not worry about going all the way to the ground on the deadlift if it sacrifices your back position.  WOD: For Time: 1-5-1 HARD Pull-up Option

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Wednesday, June 16, 2021

WOD: 18 Minute AMRAP30 Double Unders 20 Goblet Squats 10 HSPU Rx+: 53/35# KB, Strict HSPU Rx: 53/35# KB, HSPU Intermediate: 35/26#, Pike Pushups Beginner: 26/22# KB, Elevated Push-ups -Rest 1:00- Note: With 18 minutes on the clock, work through each set as fast as

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