January 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

January 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

January 29, 2019

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 Dou...

January 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...

January 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...

January 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

January 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 k...

January 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)

- Res...

January 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

January 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)