• Tips for Eating Well During the Holidays

    Tips for Eating Well During the Holidays

    With the holiday season upon us it is easy for our own health to take a back seat. Here are some ideas to help keep your waistline in check this winter. 1. Continue to use Fresh Veggies as the Base: Between shopping & holiday parties it can become commonplace to start surviving on Auntie Anne’s […]

  • 111203 Saturday

    111203 Saturday

    Strength/Skill Development A. Clean: Spend 12 minutes building to a double B. Dumbbell press @ 21×1; 6-8 reps x 3 sets. Rest 2 minutes b/w sets. WOD C. EMOM for 8 minutes 2 Cleans @ 60-70% of today” best clean weight NTE 155/105lbs Max rep double unders Post total DUs to comments.

  • 111202 Friday

    111202 Friday

    Strength/Skill Development Overhead squat: 5 sets of 5 with 2 minutes rest b/w sets. WOD AMRAP in 20 minutes of: 10 Renegade row box step-ups (5 per leg) 400m run Post best OHS x 5, total rounds + partial work, DB# & box height. Client Satisfaction Survey: Please take a few minutes to answer the […]

  • 111201 Thursday

    111201 Thursday

    Strength/Skill Development Hang power snatch: Spend 15 minutes building to a triple. WOD 4 rounds: 20 slammers 15 box jumps 20 steps sandbag walking lunge (10/leg NTE 50/75lbs) for time. Post best HPSx3, Time slammer #, box height, SB# is applicable. Client Satisfaction Survey: Please take a few minutes to answer the 14 questions you […]

  • 111130 Wednesday

    111130 Wednesday

    Strength/Skill Development A1. Deadlift 6, 6, 4, 4. A2. Ring dips 4-6 reps x 4 sets. Add weight as able. WOD Complete: Virtual shoveling: 40, 30, 20, 10 Knees to elbows: 20, 15, 10, 5 for time. Alternate between VS & K2E. For virtual shoveling must tap both sides of the box/cone per rep. Post […]

  • 111129 Tuesday

    111129 Tuesday

    Strength/Skill Development A. Back squat: 8, 6, 4, 4. Rest 2 minutes b/w lifts. B. DB lunge squat @ 2011; 10-12/leg x 2 sets. Rest ~10s b/w legs, 2 minutes b/w sets. WOD Complete 5 rounds of: 12 burpees 12 hang power cleans (Use ~60-70% of a multi-rep max NTE 135/95lbs) for time.  

  • 111128 Monday

    111128 Monday

    Strength/Skill Development A. BTN Press @ 2111; 4-6 reps x 3 sets. Rest 2 minutes b/w each. B. Touch ‘n Go Power clean & Jerk: Complete 8-10 reps per set. Start at a weight you are confident you can control for 10 reps touch ‘n go. Add weight each round as you are able. Rest […]

  • 111126 Saturday

    111126 Saturday

    Strength/Skill Development Russian KBS: 12-15 reps x 3 with 90s rest b/w sets. WOD AMRAP in 30 minutes of: 400m run 8 hand-release push-ups 12 goblet squats (53/35lbs) 16 steps single KB front rack walking lunge (switch arms after 8 steps) Post best RKBS, total rounds + any partial with KB weight.