• 100503 Monday

    100503 Monday

    Strength/Skill Work: Overhead squat WOD 15-12-9 Deadlift (70% of DL 5RM not to exceed your bodyweight) Ring dips For time. T-Shirt Order: These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running from today until next Friday May 7th. Pre-ordered shirts are $20 after next Friday shirts will […]

  • 100501 Saturday

    100501 Saturday

    Strength/Skill Work: Weighted chest-to-bar pull-ups 5-5-5-5-5 WOD Perform max reps of dumbbell renegade man-makers over the following intervals: Max reps in 3 minutes 1 minute rest Max reps in 2 minutes 1 minute rest Max reps in 1 minute 1 minute rest Repeat one time. T-Shirt Order: These are the shirts we are ordering for […]

  • 100431 Friday “American Idol”

    100431 Friday “American Idol”

    Strength/Skill Thrusters: Complete 3 sets of 15 reps for time. Begin each set at the top of every 4 minutes. So, if it takes you 1 minute to complete the 15 reps you will have 3 minutes to rest. If you complete the 15 reps in 45 seconds you will have 3:15 to rest. Use […]

  • 100429 Thursday

    100429 Thursday

    Strength/Skill Work Deadlift WOD 3 Rounds of: 15 push jerks (80% of max push jerk not to exceed 135/95lbs) 50m line sprints (turns at every 10m) For time.

  • 100428 Wednesday

    100428 Wednesday

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 4 Rounds of: 400m Run 20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs) 7 Chest to […]

  • 100427 Tuesday

    100427 Tuesday

    Strength/Skill Work: Front squat WOD 3 Rounds of: 1 minute wall ball shots 1 minute double unders 1 minute sit-ups 1 minute rest Post total reps to comments.

  • 100426 Monday “The Hangman”

    100426 Monday “The Hangman”

    Strength/Skill Work: Push press WOD 3 Rounds for time of: 15 hang power cleans 15 burpees Use ~80% of your hang power clean not to exceed 135/95lbs.

  • 100425 Sunday Discussion “When to ‘Go Light’”

    100425 Sunday Discussion “When to ‘Go Light’”

    We push our bodies hard each week to reap the benefits of recovery. Tax yourself by approaching your capacity and it rewards you with an increased capacity. However, sometimes you push beyond yourself, or push the wrong ways and end up with an ache or pain. This happens but should not be considered a normal […]