April 3, 2019

Awesome work by everyone yesterday.  On track for a great week!

Warm Ups

Jumps + Barbell Warm Up

WOD

6 Rounds
100m Run
15 Wallballs
- Rest 5 Min - 

6 Rounds
100m Run
3 Power Cleans (225/155 - HEAVY Singles)


 

October 30, 2018

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

5/5/3/3/1+ Power Cleans (Building each set to a 1RM PR)

WOD

5 Rounds

200m Run

10 Burpee Box Overs (24/20)

20 SA KB Clean & Jerk (1.5/1p)

October 19, 2018

Another Strong week in the books!

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

3RM Back Squat (Go Heavy but not all out)

Lifting:

3 Rounds

8 Shoulder Press (60%)

8 Box Jumps (Very...

October 9, 2018

It's through doing the hard things that we become better.  Focus, head down, on what needs to be done.

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

4 Min: 3 Deadlifts, 3...

October 1, 2018

October is here, time to give it your all!

Each day we'll be hitting a lift, then some accessories, then a short WOD.  The schedule is going to be pretty tight most days.  Arrive on time and ready to work!

KB Warm Up

30 KBS

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

20 Gobl...

September 27, 2018

Awesome job benching yesterday!  We'll be seeing a lot more of it during October!

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

800m Run

60 Sit Ups

60 Squats

600m Run

40 V-Ups

40 Lunges

400m...

September 19, 2018

Take a moment today to appreciate what you can do in the gym.  Most of us couldn't do a pull up, maybe even with a band, Couldn't squat all the way, Couldn't run without stopping, got winded walking up the stairs and more.  Never lose sight of how far you've come - the...

September 14, 2018

Finish the week STRONG!

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

200m Run

30 SA DB Cleans (50/35)

200m Run

30 SA DB STO

200m Run

30 SA DB OHS

200m Run

5...

September 7, 2018

It's just cooled off a minute ago, but the foundation of your 2019 Summer Body is built NOW.  On Monday we'll lay out the plan to get you ahead of the game and screaming into the New Year better than ever.

Make the next 4 months count!

Body Weight Warm Up

3 Rounds

20...

September 5, 2018

Do you know your limits?  What if you could push harder, go longer, lift more and run faster?  Would you grab that opportunity?  Would you hold on to it?  What if you have absolutely no idea of what your limits really are?

KB Warm Up

30 KBS

2R: 5 Presses +...