• 100403 Saturday

    100403  Saturday

    Strength/Skill: Power snatch WOD 4 Rounds of: 12 pull-ups 25 sit-ups Walking lunge 100 ft. For time. Announcements We will be having regularly scheduled classes over the holiday weekend. Also, for those of you that will be in town this weekend try to swing by the gym on Saturday morning around 10:45 am. Our own […]

  • 100402 Friday “A Good Friday…”

    100402 Friday  “A Good Friday…”

    WOD 100 burpees for time Followed by Two mile (3200m) sandbag relay Coaches will assign teams in class. Individuals may break up the legs as they wish with the options of 100m, 200m or 400m intervals. Announcements We will be having regularly scheduled classes over the holiday weekend. Also, for those of you that will […]

  • 100401 Thursday “Foolish Chief”

    100401 Thursday “Foolish Chief”

    Strength/Skill Work: Shoulder Press WOD Every minute on the minute for 20 minutes: 3 Power Cleans 6 Push-ups 12 Squats If you are unable to complete the work within the minute take a full minute to rest. When you jump back in keep the power cleans the same (3 reps) and subtract one rep from […]

  • 100331 Wednesday “Dead Sprint”

    100331 Wednesday “Dead Sprint”

    Strength/Skill Double unders: For those of you who have your double unders spend some time working on cleaning up the technique and then do 5 sets of consecutive reps. Everyone else we are spending a good 10 minutes working the skill. It takes practice to get the timing and coordination. WOD AMRAP in 12 minutes […]

  • 100330 Tuesday “Atlantis”

    100330 Tuesday “Atlantis”

    Strength/Skill Work: Back squat WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box jumps For time.

  • 100329 Monday “Singled Out”

    100329  Monday  “Singled Out”

    Strength/Skill Work Snatch Balance 3-3-3-3-3-3-3 WOD 3 Rounds of: 25 Kettlebell swings (1.5/1 pood) 15 Right arm dumbbell push press (25/45lbs) 25 Kettlebell swings 15 Left arm dumbbell push press For time. This WOD was last completed on 100104.

  • 100328 Why Jogging is TERRIBLE

    100328 Why Jogging is TERRIBLE

    Jogging IS terrible. “But terrible is such a strong word”. That is why I use it. It is my contention that there is NO benefit and undue HARM caused by jogging. Let me clarify Jogging. This is the act of repeatedly running consecutive distances of 2 or more miles at a pace slower than 8 […]

  • 100327 Saturday “Swinging Seven”

    100327  Saturday “Swinging Seven”

    Strength/Skill Work: Front squat WOD 7 Rounds of: 7 front squats (50% of max not to exceed 135/95lbs) 21 double unders (63 single unders sub if you are unable to do double unders) Complete 7 kettlebell swings (53/35lbs) at the top of every minute. The work-out begins with 7 KBS before beginning the 7 front […]