August 31, 2018

Another end to another great week!

Monday - Labor Day - 8AM Hero WOD only.  Doors open at 8, WOD starts 8:30AM.

Body Weight Warm Up

3 Rounds

20 Squats - Side Squats - Pistols

20 Push Ups

10 Strict Pull Ups - Ring Pull Ups - Ring Rows

10 Box Jumps

20 Sit Ups - V Ups - GHD Sit U...

August 30, 2018

Keep pushing hard to the end of the 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

12 OTM

4R - Power Clean & Push Jerk 5+5

4R - Power Clean & Push Jerk 3+3

4R - Power Clean &...

August 29, 2018

It's been a tough couple days...but we don't do this because it's easy!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

WOD

10 Min Windows, Rest in the rema...

August 28, 2018

We are what we CONSISTENTLY do.

Every workout is 60 Minutes.  From start to finish.  While lots of the "good stuff" happens during the WOD it isn't the only part of your workout.  Everything we do has a purpose and everything we do is a part of the overall results you g...

August 27, 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

ME Back Squat (65%)

WOD

4 Rounds

200m Run

8 Thrusters (135/95)

16 V- Ups

- Rest 2 Min - 

Stimulus: Each roun...

August 24, 2018

Let's wrap up the week STRONG!

Cardio WarmUp

2 Rounds

250m Row

50 Double Unders

200m Run

WOD

3 Rounds

800m Run

50 Squats

25 Power Cleans (95/65) - 5 Burpees for Every Break.

Stimulus: This is going to be a pretty long one.  Pace the runs, Bang out the Squats, and Hold on for dear...

August 23, 2018

Keep pushing.

Body Weight Warm Up

3 Rounds

20 Squats - Side Squats - Pistols

20 Push Ups

10 Strict Pull Ups - Ring Pull Ups - Ring Rows

10 Box Jumps

20 Sit Ups - V Ups - GHD Sit Ups

(If you felt good at the first movement in Round 1, do the next movement after the Dash in Roun...

August 22, 2018

You control your effort. 

You control your outcome.  Take ownership. 

You want a PR?  Take it.  

That moment that it hurts, that's your moment - your moment to decide.  Afterwards all you have to do is live with your choice.

DB Warm Up

20 Presses

20 Lateral Ra...

August 21, 2018

Busy day at the gym yesterday!  Keep showing up and doing work!

KB Warm Up

30 KBS

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

20 Goblet Squats

20 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

WOD

50 Double Unders

20 KBS (1.5/1p)

40 Lunges

30 Pull Ups

20 T2B

10 Wall Climbs

3 A...

August 20, 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

8x3 Front Squats (70% - Every 30s)

WOD

800m Run

30 Deadlifts (165/105)

400m Run

20 STO 

200m Run

10 S...