Check-ins for Charity – Kids HERO WODs

Tomorrow begins 3 days of Kids HERO WODs to support families enduring childhood cancer.  Saturday we will have WODs at 10 am and 11 am. Checkout the posters in the lobby with bio’s of each of our young HEROs.  There are 3 ways you can help support this cause:

  1.  Bring a toy to the gym – these will be donated to our local hospital and hospice centers and/or Child Haven
  2. Donate to Tough as Nails – leave a donation at the gym or visit thier website at
  3. Check-in on Facebook each time you visit the gym during the month of May.  We will donate $1 for every member check-in up to $250.

Saturday’s WOD will commemorate Kenadi Wood from Bloomfield.  Let’s pack the gym to honor our local cancer HERO.

Thursday’s HERO WOD – we will post Friday’s WODs on the Blog tomorrow and Saturday’s on Friday:


AMRAP in 16:00 (subject to change)

Partner WOD:

4 Ring Muscle Ups 7  Bar Muscle Ups

30 Wall Ball (20/14) (10Foot for both) 19 Wall Ball (20/14) (10Foot for both)

16 Alternating DB Snatch (50/35) 19 Alternating DB Snatch (50/35)


“Ronen” – Scaled

AMRAP in 16:00

Partner WOD

4 Pull-ups 7  Dips

30 Wall Ball (14/8) (10Ft/9Ft) 19 Wall Ball (14/8) (10Ft/9Ft)

16 Alternating DB Snatch (35/20) 19 Alternating DB Snatch (35/20)

*If neither partner has pull ups they may do jumping pull-ups and reps double

At 3-2-1-Go, Athlete ONE will perform 4 MU, then athlete TWO will perform 7 MU. Athlete ONE will then perform 30 WB, followed by 19 WB by athlete TWO (athletes may transfer the ball after the 30th rep is completed without having to start from the ground). Finally, athlete ONE will perform 16 Alt DBS and then partner TWO will perform 19 Alt DBS. That completes one round. Athletes must perform as many rounds and reps as possible in 16 minutes.

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