November 28, 2019

Happy Thanksgiving!  

7:45 Doors - 8:15AM WOD Start!

WOD

"McGhee"

AMRAP in 30 minutes of:
•275/185 pound Deadlift, 5 reps
•13 Push-ups
•9 Box jumps, 24 inch box

**Black Friday Special**

November 26, 2019

It's a short week and probably a high calorie one...make all your workouts!

WOD

800m Run
30 Power Snatches (135/95)
600m Run
40 Box Jumps (24/20)
400m Run
50 Pull Ups
200m Run
60 Wallballs (20/14)

November 22, 2019

It's here!  The end of the week!

Next Weeks Holiday Schedule:

Wednesday - No 11AM

Thursday - 8AM WOD (Doors 7:45, WOD Start 8:15ish)

Friday - No 9:30 or 11AM Classes

1RM Bear Complex

1 Power Clean

1 Front Squat

1 STO

1 Back Squat

1 STO

**Careful with the Shoulder Mobility going f...

November 21, 2019

Nearly there, keep pushing!

1RM Bench Press

Acc Lifting

3 Rounds
20 KB Shoulder Press
12 DB Butterfly Rows

20 Sword Draws
20 SL KB DL

20 KB Rev Lunges
10 Inc DB Chest Flys

WOD

3 Rounds
20 DB Sq Snatches
15 Pull Ups
10 Box Jumps
5 Wall Climbs

November 20, 2019

Great PRs yesterday!  There's a misconception that Snatches are some how difficult and "impossible" to learn.  It's just not true!  The complexity is what makes them so effective - they demand good mobility, stability, power, strength, accuracy, balance.  But complex t...

November 15, 2019

Kicking up a notch for the end of the week!

WOD

"Barbra"
5 rounds for time:

20 pull-up

30 push-ups

40 sit-ups

50 squats

Rest 3 minutes between rounds.

November 14, 2019

It's warming up and we're throwing down!

3RM Shoulder PRess

Acc Work

3 Rounds
15 DB Inc Chest Flys
15 Face Pulls
15 V-Ups
15 DB Curls

WOD

21-15-9
Deadlifts (225/155)
Ring Dips

November 13, 2019

Replace CAN'T with WON'T.

We spend all day talking to ourselves.  Constantly thinking thousands of times a minute.  The What and How you think of things shapes your life.  

At the end of the day YOU have control over many many things in your life.  In fact...

November 12, 2019

It's getting cold and slippery outside.  Watch your step and use some of that agility and accuracy you've learned at the gym to keep from slipping!

15 OTM - Alternating
15 Burpees
10 T2B
5 Front Squats (From the Ground - Building in Weight if Possible)

WOD

3 Rounds
50 Dou...

November 8, 2019

This is going to be the best!

WOD

For time, partitioned any way:
• 40 muscle-ups
• 80-cal. row
• 120 wall-ball shots

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