Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 […]


There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: WOD: […]


WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High Hang Clean) 3 HCl (Hang Clean) 3 SJ (Split Jerk) STRENGTH: 10:00 to build up to a heavy: 3 position Clean & Jerk [High hang, hang, low hang, and Jerk] (partner)WOD: 7:00 AMRAP 200m Row (pace) KB Swing (russian) […]

11.06.2013 [wednesday]

3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉   WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00 10 Thrusters 10 Burpees 50 Double Unders –Rest 10:00– WOD 2: AMRAP in 10:00 10 Deadlifts 10 […]