AFTER THE GAMES

Imagine how sore the Games’ Athletes are!  Then come in and train!! Monday: “Brian” 3 Rounds: 5 15′ Rope Climbs 25 Back Squats (185/125)   Tuesday: YOKE DAY!!!   Wednesday: ”TK” 8 Rounds: 8 Strict Pull-ups 8 Box Jumps (36/30) 12 KB...

Games Week!

Watch for me on the Games coverage!  Miss you guys, be good to the crew, and when I get back we’ll play with the new YOKES!!!!   Monday: “Holbrook” 7 Rounds each: 5 DB Thrusters (55/35) (No Dropping!!) 7 Pull-ups 100Run to Danger Shack and Back Teams...

OMG! The Dirty Dozen

Guys!  I’m super stoked that you’re all so into getting these challenges done!  Please remember that we’ll make sure you have ample opportunities to get the “simple” ones done (e.g. Run 5k) and that you’ll have ample notice to get the ones that really can’t be done...

Midsummer’s WOD Dreams

Monday: Miitary Press for Max 5 and Annie   Tuesday: Squat Clean + 3 Front Squats for Max   Wednesday: Run 400m, Bike 400m, Ski 200m Blast through it three times with plenty of rest in between. Each 1000m total is timed.   Thursday: LCF as Rx’d...

It’s Happened Again. Fitness

Monday: LCF Rx’d: “Roy” 5 Rounds: 15 Deadlifts (165/110) 20 Box Jumps (24/20) 15 Pull-ups After Round 1: Rest 1 minute After Round 2: Rest 2 minutes After Round 3: Rest 3 minutes After Round for Rest 4 minutes For Total Time including the rests Tuesday:...

4th of July Week!!

Hey guys!  Nothing too major: the gym will close Thursday afternoon.  After the 11:00 class is over (noon) the gym will be closed for the rest of the night.  Enjoy celebrating America’s independence!   Monday: 36 Alternating DB Snatches 40/25 5 Burpee Box Overs...