January - 2019

Jan 31 2019

Cold outside, HOT in the gym! Stay safe and keep warm! 8 OTM 8 Burpees WOD 21-15-9 Squat Snatches (95/65) V-UPs Front Squats (95/65) HSPU

Jan 30 2019

It's going to be COLD outside today, very very cold. Jackets, Pants, Gloves, Hats, Scarves, Snow Pants, and the like will keep you warm on your way to the gym! 1RM Squat Clean Thruster (3x3 - 2x2 - 1+) WOD 2K Row - Rest 5 Min - 8 AMRAP 100' Farmers Carry (1.5/1p) 100' Lunge

Jan 29 2018

Great job on a deceivingly painful WOD yesterday! Today's going to be a bit different in feel to yesterday's sprint. Warm Up 3 Rounds 10 Box Overs 5 Wall Climbs 10 T2B 15 Russian KBS WOD 100 Double Unders 50 Pull Ups 25 Air Squats 100 Double Unders 25 C2B Pull Ups 50 Squats 100 Double Unders 12 Bar Muscle Ups 75 Squats

Jan 28 2019

Welcome to a brand new week! It's a "deload" week for our lifting - which means a little less for a moment and then we're switching up the rep scheme and plowing full steam ahead! 7x1 Back Squat (85-95%) (Go up in weight if you feel like it) WOD "Burpee Grace" 10 Rounds 3 Clean & Jerks (185/135) 5 Lateral Burpees **Heavy Double Jump Weight - This is a heavy Grace with Burpees every 3 reps - Burpees should be touch and go!**

Jan 25 2019

It's been an awesome week! Lots of hard work and the results to show for it! A Note about increasing weight on our current program: With the progressive program we're on it is important to increase the weight lifted each week. We usually do that by adding 5-10lbs to the bar and doing the same 3x5 reps. However, if you're getting up towards a really difficult weight we can slow the increase down by adding weight only to the last set or two. If you did 100lbs last week for

Jan 24 2019

Awesome week so far! Let's keep it rolling! 5 OTM 15 Burpees WOD 21-15-9 Pull Ups Box Jumps (30/24) KBS (2/1.5p) Push Ups

Jan 23 2019

Now is the time, now is your time. The Holidays are rough and can get us side tracked, now the cold weather makes us forget about our goals and instead just want to stay inside warm and comfortable. Nothing worth while ever happened because of comfort. In fact, it's killing us every day. So now is your time. Your time to fight back against the holidays and the illnesses and the cold weather and the tick of time trying to pull you back into the ground. Now if your time to

Jan 22 2019

Awesome effort on Fran by everyone yesterday! We saw a lot of good PRs and more importantly, lots of people pushing themselves further than before! Push Up 5s (6x2s) WOD 3 Rounds 20 Cal Row 5 Squat Snatches (165/115) - Rest 3 Min - 4 Rounds 10 T2B 7 Front Squats (165/115) - Rest 3 Min - 5 Rounds 12 Deadlifts (165/115) 9 Burpees - Rest 3 Min -

Jan 21 2019

Hope everyone survived #snowmagedoncalypse this weekend and is ready to get back to it! 3x5 Back Squats (+5-10lbs) 3 Rounds 10 Thrusters (increasing weight) 5 Strict Pull Ups WOD "Fran" 21-15-9 Thrusters (95/65) Pull Ups

Jan 18 2019

Another week down, another week closer to your goals! Good Luck to Coach Dria who's in Miami competing at Wodapoloza. Lift 5x3 Bench Press (+5-10lbs from last week) WOD Teams of 2 100 Cal Row (10 cals) 4 Rounds 30 Hang Squat Cleans (115/85) 30 HSPU 200 Double Unders (20s)

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Feb 25 2021

Feb 24 2021

Feb 23 2021

Feb 19 2021

Feb 18 2021

Feb 17 2021

Feb 16 2021

Feb 15 2021

Feb 12 2021

Feb 11 2021

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