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 […]


WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]

2013 in review

It’s the very last day in 2013, what are you going to do with it? How are you going to make the memory of this day last a lifetime? Do something bold. Do something new. Let go of fear, just for the last day of this year, and do something that you really wanted to […]

07.23.2013 [tuesday]

[slideshow] Take 20:00 for extra mobilizing Skills & Drills:  30/20/30 Snatch skills WOD: At the beginning of each round complete 8 Burpees. All other movements decrease 1 per round; starting at 10 reps. 8 Burpees 10 Power Snatch (PSn) 10 Wall Ball 8 Burpees 9 PSn 9 Wall Ball 8 Burpees 8 PSn 8 Wall […]