• 100226 Friday “Carolina Challenge”

    100226 Friday “Carolina Challenge”

    Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5 WOD 125 Double unders or 375 single unders 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (115/75lbs) For time. There will be a 20 minutes cap on this work-out today. We advise allowing 4 minutes at each station and then moving on if you are trying […]

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  • 100225 Thursday “Winded”

    100225 Thursday “Winded”

    Strength/Skill Work Power Clean: 5-5-5-3-3-3-3 WOD 20 Burpees 10 Power Cleans 16 Burpees 8 Power Cleans 12 Burpees 6 Power Cleans 8 Burpees 4 Power Cleans 4 Burpees 2 Power Cleans For Time For Power Cleans use 70% of todays max 3 rep not to exceed 155/105lbs.

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  • 100224 Wednesday “The Addams Family”

    100224 Wednesday “The Addams Family”

    Strength/Skill Work: Shoulder Press WOD Complete 4 Rounds of the following: In 1 minutes complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the right arm 1 minute rest In 1 minute complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the left arm.

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  • 100223 Tuesday “Nancy…”

    100223 Tuesday “Nancy…”

    Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10 Work on swinging a heavier bell than you typically swing throughout the various rep scheme. If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10. In the case of single arm swings you must swing […]

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  • 100222 Monday “Beginnings”

    100222 Monday “Beginnings”

    Strength/Skill Work: Front squat WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. This was the WOD on 091230. If you time was under 5 minutesconsider going heavier in the deadlift, higher in the box jump or not doing any push-ups from your […]

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  • 022110 Sunday Discussion “My People”

    022110 Sunday Discussion “My People”

    This post is a giant thank you to “my people”. When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells. It had to be more than dropping body fat and increasing muscle tone. In fact, I recently found a piece of writing that […]

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  • 100220 Saturday “The Air Force WOD”

    100220 Saturday “The Air Force WOD”

    Strength/Skill Work: Review lifts below. WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women. The work-out begins with 4 burpees and each athlete must […]

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  • 100219 Friday “Pairs”

    100219 Friday “Pairs”

    Strength/Skill Work Handstand push-up progression 5×5 Partner WOD AMRAP in 20 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time. As a team complete the above reps and split the reps up as you wish.

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