June 29, 2018

4th of July - Hero WOD - 9AM

Obstacles or Opportunities.

What is the nature of the World?  It all depends on how you CHOOSE to see it.  

How do you choose to see the world?  As full or Obstacles or Opportunities?  It's going to be HOT again for a number of days....

June 28, 2018

Nearly There, keep pushing hard!

Cardio Warm Up

3 Rounds

250m Row

50 Double Unders

200m Run

WOD

4 Rounds

10 Burpee Box Overs

20 DB Snatches (50/35)

400m Run

June 27, 2018

Intensity drives results.  Give it your all today, everyday.  Yes, in the gym of course.  But also, everywhere else.  Imagine what would happen if you gave 100% to everything today.  Perfect nutrition, focused effort on the warm up, meaningful communication with your l...

June 26, 2018

Awesome effort by everyone yesterday! 

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

30 Goblet Squats

30 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

WOD

10->1

KB Swings (1.5/1p)

Wall Balls

- Rest 4 Min - 

1->10

Goblet Squats

KB Sit Ups

June 25, 2018

Welcome to a Brand New Week!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

5RM Back Squat

WOD

400m Run

20 Clean & Jerks (135/95)

400m Run

15 Thrusters (135/95)

400m Run 

10 Squat Snat...

June 22, 2018

Made it to the end of another awesome week!  Dig hard today and crush it.

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

WOD - Adapted from CFNE

3 Rounds - 1 Min Stations

Thruster...

June 21, 2018

Awesome Job to everyone who crushed yesterday's WOD!

Cardio Warm Up

3 Rounds

250m Row

50 Double Unders

200m Run

WOD

10 Rounds

100m Run

-60s Rest- 

1RM Power Clean

June 20, 2018

Keep Pushing Hard!

Body Weight Warm Up

3 Rounds

20 Squats

20 Push Ups

10 Strict Pull Ups

20 Box Jumps

20 Sit Ups

WOD

4 Rounds

30 Lunges

20 Box Jumps (24/20)

10 STO (135/95)

June 19, 2018

In the winter, it's too cold.  In the summer it's too hot.  Some days it's too sunny and others it's too cloudy.  Too windy, not windy enough.  Rain.

You control your life.  You control every single aspect of it.  How you react to something is all on you....

June 18, 2018

Welcome to a brand new week!  It's gonna stay HOT, so keep hydrated!

Big Changes to the small side of the gym this week!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

1RM Back S...

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