• 100628 Monday “Grizzly”

    100628 Monday “Grizzly”

    Strength/Skill: Review bear complex and foot drills. WOD AMRAP in 20 minutes of: 400m run Max rep barbell bear complex in one minute Use ~60% 5RM push press. Your score is total completed bear complexes.

  • To “Stretch” – Part I

    To “Stretch” – Part I

    This is the first part to a series on stretching, or more specifically, on making parts of your body move easier in order to improve fitness. First we have to understand WHY we stretch. Simply put, it makes us better and safer athletes. Stretching makes you better – Certain positions give us a better opportunity […]

  • 100626 Saturday “Beginnings”

    100626 Saturday “Beginnings”

    Strength/Skill Work: Kettlebell thrusters: 5-5-5-5-5 Practice muscle up progressions in b/w thruster sets. If you have your muscle up then work strict muscle ups between sets. WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time.

  • 100625 Friday “Blue Ridge Burner”

    100625 Friday “Blue Ridge Burner”

    Strength/Skill Front squat: Work up to a heavy set of 5. (No squat stands allowed.) WOD 3 rounds of: 10 power cleans (80% of todays Front squat 5RM) 20 wall balls for time. 5 burpee penalty (immediately following completion of 3rd round) for every break during wall ball. Meaning no REST during those wall balls! […]

  • 100624 Thursday

    100624 Thursday

    Strength/Skill Work: Power snatch WOD In this workout you move from each of four stations after a minute. This is a four-minute round from which there is a one-minute break before repeating. Complete 3 total rounds. The stations are: 10m Shuttle sprint (Out and back is 1 point) Toes to bar Burpee tire jumpthrough(scale is […]

  • 100623 Wednesday

    100623 Wednesday

    The Concept2 Rower – Part One from Patrick Cummings on Vimeo. The Concept2 Rower – Part 2 from Jon Gilson on Vimeo. WOD In 6 minutes complete 500m row 400m run Max rep double unders Rest exactly 3 minutes and repeat for 3 total rounds. Your score is your total number of completed double unders. […]

  • 100622 Tuesday

    100622 Tuesday

    Message from MSgt. Chad Caden: “Senior Airman Ben White USAF Pararescuemanwas killed two weeks ago in Afghanistan, on his first deployment as a Pararescue Jumper. He is from Johnson City, TN and was put in the Air Force by my good friend Tsgt Sellner. I had spoken with Ben a couple of times, when he […]

  • 100621 Monday “Bronco”

    100621 Monday “Bronco”

    Strength/Skill Work: Box jumps 5-5-5-5-5 Work on landing softly and increasing height while staying in control! WOD Complete4 rounds of the following: As many rounds as possible in 2 minutes of: 5 burpee dumbbell deadlifts 10 box jumps 30 secondsrest As many rounds as possible in 2 minutes of: 5 pull-ups 10 squats 30 secondsrest […]