Warm-up: 200m run, then 3rds of: 5 Ring Dip 5 Chin-Up 10 BB Good Morning Strength: 1a) Deadlift 3×8 @ 80% 1b) Seated DB/KB Strict Press 3×8 (heavy) WOD: 5min AMRAP 5,5,10,10,15,15…. Thruster (95/65- not heavier) OHS Rest 5min 5min AMRAP 5,5,10,10,15,15….. Wall Ball (20/14) T2BRead More

Don’t avoid skill and active recovery days. It’s important to work on weaknesses and it’s also not necessary to have a tough, grueling WOD everyday. You’re body needs the “active recovery” at least one day per week along with another total rest day (typically Sundays). Warm-up: 5min Ladder drills Skill: Accumulate 2 minutes in an […]Read More

Barbell Warm-up 15min to establish a heavy Clean for today (strict cut-off) 2 Clean @ 65% of today’s Max 2 Lateral Burpee Over Barbell 4 Clean 4 Lateral Burpee Over Barbell 6,6, 8,8,10,10 (reps go from 2-10) **At the top of every minute stop and complete 15 DU (Rx 15 DU must be Unbroken) **Start […]Read More

Warm-up: 200m run, then 3rds of: 10 Hollow Rock 10 Superman 30sec HS Hold Strength: 1a) Push Press 3×8 @80% 1b) Single Arm DB/KB Row 3×8 each arm WOD: “Helen” 3rds 400m run 21 KBS (53/35) 12 Pull-UpsRead More

Warm-up: 200m run then 3rds of: 5 BB Thruster 5 B OHS 8 Spiderman Strength: Back Squat 3×8 @80% WOD: 5rds for time 5 Power Snatch (115/85) 10 Lateral Bar Hops* 5 Ball Slam (25/15) 10 V-ups 5 Jumping Lunges (each leg) *(feet together, jump side to side over bar. 2 foot jump, 2 foot […]Read More

Warm-up: 200m run, then 3rds of: 6 BB Thruster 6 Strict Pull-up Strength: 1a) Deadlift 3×10 @75% 1b) Strict HSPU 3×10 WOD: 4rds 3 Deadlift @ 65% of 1RM Hang Clean 6 Hang Clean 9 Ring Dip 12 Box Jump (24/20)Read More

Be sure to come in and sample a few of the new flavors of our Stronger Faster Healthier Fish Oils. We will be placing another order soon, so let us know which flavor you like. Here’s a great article on why you should be supplementing with Omegas: http://healthylivinghowto.com/1/post/2013/11/9-health-benefits-of-fish-oil.htmlRead More

Skill: 15min of Muscle-Up progressions WOD: 3-person team. In a Congo style line: Partner 1 starts on the row, then moves straight into the carry. As soon as partner 1 is done with the row, partner 2 may begin the row. Only one person working on a movement at a time. Time is called when […]Read More

15min to establish a heavy Snatch for the day Rest exactly 5min, then: 4rds 5 Snatch at 65% of today’s heavy single (not what you wish it was or what it was on another day) 20 DU 5 Front Squat (same weight) 200m RunRead More

Warm-up: 200m run, then 3rds of: 30sec HS Hold 5 Strict T2B @2111 Strength: 1a) Push Press 3×10 @75% 1b) Single Arm KB Row 3×10 each arm WOD: For time 30 Cal Row 25 Power Clean (135/95) 20 S2OH 15 Burpee Box Jump (24/20 no higher!) 10 Muscle-up (sub 15 pull-up/15dip) 5 G2OHRead More