03.05.2014

WARM-UP: 5 ROUNDS: 5 Good Mornings 5 Deadlift 5 Sit ups 5 Mountain Climbers STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010 WOD: AMRAP in 7:00 A1: 20 Thrusters 45# (pace) A2: Slam Ball A3: Wall Ball 14/20# —7:00 REST— AMRAP in 7:00 A1: 30 Double […]

03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ 92% 1×10 @ 40% WOD: 10:00 to hit a heavy PC+PC+PC+Jerk […]

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

02.19.2014

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: 1.1.1.1.1. WOD: […]

02.17.2014

WARM-UP:  *Partner Shoulder Activation *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 SnB + OHS (Snatch Balance + Overhead Squat) STRENGTH: Hit a set every 1:30 BACK SQUAT: 1×5 @ 60% 1×5 @ 75% 1×3 @ 85% 1×1-2 @ 95% 2×2 @ 90% 1×10 @ 40% WOD: OPEN 13.1 […]

01.22.2014

Welcome to the world Alexander Charles Straus!! And a HUGE congrats to Jon & Sara (Eli too!)!! Jon and Sara have been here since we opened almost 2 years ago! We’ve watched Eli (3) grow up, and now a second little mister to steel our hearts!! So happy for this great Family! Can’t wait to […]

01.16.2014

REST DAY!!!!!!!!!!!!!!!!!!!! [slideshow]

01.15.2014

The Special Olympics Polar Plunge is on February 15th! We are getting a jumping team together tosupport a great cause! Information can be found on the flyers around the gym, or ask us!! WARM-UP: 3 Rounds: 5 Banded Pause Front Squats w/ empty bar 5 Db Press 5 Seated Box Jumps STRENGTH: 1.) Front Squat […]

01.14.2014

S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]