03 Apr
by: Published in Uncategorized

Skill:  As heavy as possible:

1 Press
3 Push Press
5 Push Jerk

WOD 1:  7 rounds for time of:

100 M Row
10 Push Ups
20 Double Unders

WOD 2:  6 rounds for time of:

120 M Row
12 Push Ups
30 Double Unders


It is Friday today…

If you were thinking about going out and enjoying a few brewskies with your broskies, please be aware that summer abs season is (thankfully) quickly approaching.  If you would like some more information about health, nutrition, and performance, the guys from CustomFit Meals will be hosting a nutrition seminar for free at Box 2 at 1:30 P.M.

Maybe grab some drinks and head over,




02 Apr
by: Published in Uncategorized

WOD: Every 2 minutes for 24 minutes:

3 Power Clean (increase weight every 3 rounds)
1 Burpee
1 Wall Ball (20/14)

Increase reps for Wall Balls and Burpees by 1 after every round


Did you like split moment of panic?…

I chuckled about yesterday to myself.  As  far as today goes, feel free to do some quick math:

First few rounds + not many reps = easy peasy with plenty of rest
Middle rounds + more weight + more reps ≠ easy peasy with plenty of rest
Final rounds + even more weight + even more reps = back to being easy with plenty of rest

Something tells me my math is off,



01 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups or Chest to Bar Pull Ups / Ring Dips
Split Jerk (work up to 115/75)

WOD:  For time:  Reverse 14.5:

3 Thrusters (95/65)
3 Bar Facing Burpees
6 Thrusters (95/65)
6 Bar Facing Burpees
9 Thrusters (95/65)
9 Bar Facing Burpees
12 Thrusters (95/65)
12 Bar Facing Burpees
15 Thrusters (95/65)
15 Bar Facing Burpees
18 Thrusters (95/65)
18 Bar Facing Burpees
21 Thrusters (95/65)
21 Bar Facing Burpees


I just want to see you guys do this…

Everyone talked about it being such a hard WOD and how it was nice to have to do a long workout.  There is a 45 minute cap.  Get your stuff ready quickly after the skill work.




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