10.28.2013 [monday]

Skills:  3 Rounds: 3 Chin ups 4/4 SAR (single arm row) 5/5 External Rotation 3 Rounds: 3 Power Clean 3 Front Squats *using an empty bar Strength: E.2M.O.M for 16:00 1PC + 3 FS (loading weight throughout) (partner)WOD: AMRAP in 6:00 A1: 8 Chin ups A2: Plank hold

07.22.2013 [monday]

Check out what we did over the weekend: [slideshow] just a few renovations ūüôā Skills & Drills: 30/20/30 1×10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 […]

03.11.2013

Dot Drills, DB Snatch, Box Jumps, Weighted Planks, Burpees & Snatches from the 13.1 workout, Sledgies, and Rope Lowers! You all rock!!! [slideshow] STRENGTH- Front Squat 5×5 WOD- ¬† AMRAP in 8 minutes: 8 T2B 12 Thrusters @ 115/85# 16 Double Unders / 50 Single Unders MIDLINE- ¬†Tabata Hollow Bodies / Supermans

01.30.2013

Do you have those days when you feel great— you rock the workout and just feel awesome? And then those days when you feel like you failed yourself and couldn’t do what is usually easy for you? Do you know what the culprit is??—its DIET! Look at what your fueling your body with, what your […]

1.17.13

OLY- Clean segmented pull + tall Clean 5×2 *Light, Fast, Focus on technique Strength- Bench every 30 seconds for 4 minutes; 2 reps @ 80-85% WOD- 5 times each: ¬† ¬†Dot Drills ¬† ¬†High Hurdles ¬† ¬†Ladder Drills ¬† ¬†Cone Drills Midline- Tabata Planks/Supermans

1.7.13

I am having one of those days where it is going ¬†by way too fast! I’ve completed most of my to-do list, plus some, but I cannot believe it is already so late! EEEEK…! I either need to hurry up and get stuff done, or roll it onto tomorrow!¬† Today we welcomed quite a few […]

12.6.12

6 more days until 12/12/12—- that’s when the world is ending, right??? If that’s true–then you better get here quick and get in the best shape of your life!! SWOD:¬† Level 1: ¬† ¬†Overhead Squat5x3 (+5lbs) Bench 3×5 (+5lbs) Level 2: ¬† ¬†Drop Snatch 5×3 {adding weight} Front Squat- spend 15 minutes finding a 1-3RM […]