02 Oct
by: Published in Uncategorized

Enter your score for yesterday here

Team WOD: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 5 Hang Power Clean (195/120)


Just do it…

If you guys are on the line about doing the Internal Throwdown, please try it out.  This is definitely the type of event where the more people that are involved, the more fun it becomes.  If you feel like you aren’t good enough or can’t do a certain movement, please rest assured that the workouts are designed to challenge anyone at any level.  Email right now and tell him you want in!

Before it’s too late!,



01 Oct
by: Published in Uncategorized

Enter your score for yesterday here

Pre WOD: 25 mins to find heavy set of:

8 Push Press

After each work set:

5 Chest to Bar Pull Ups (strict or kipping)
10 Hollow Rocks

WOD: 10 min AMRAP of:

4 Reverse Wall Climbs
8 Pull Ups
12 Front Rack Lunges (95/65)

500M Row at the 5 minute mark (doesn’t count for anything)



Guys!! Guys!!  We have a new website coming your way.  I know you’ve heard this before, but we are closer than ever before.  A bunch of us have seen it and I think you guys are going to like it.  Things are going to change a bit, but I promise you, it’ll be okay.

Cool changes,



30 Sep
by: Published in Uncategorized

Enter your score for yesterday here

Pre WOD: 20 mins to find heavy set of:

3 Power Cleans (touch and go)

WOD: For time:

400M Run then 4 rounds of:

5 Power Cleans (85% of Pre WOD)
10 Burpees

12 minute time limit


Chapter 3:  Awesome ways to improve a triathlon in my favor…

Any triathlon that has ever been done follows the same rule:  Do things for a long. long time.  Each activity is just a different flavor of the same thing:  cardio.  I am not saying that’s a bad thing, all I am saying is that unless you love it, this can come off a little bland.  Good to do every once in a while, but that’s it.  So the following are ways that triathlons could improve themselves instead of me getting better at riding a bike.

  1. Rollerblading.  Don’t laugh!  Think about it.  We’ve all roller bladed at some point and have fond memories of it.  You are still on wheels, just like the bike.  It would be hard as hell to do for a long, long time.  It would also be way cheaper than having to purchase a bike and put everyone on a more leveled playing area.  I know that you are secretly on board.
  2. Gymnastics.  Don’t laugh again!  What if part of the transitions between vanilla, vanilla bean, and french vanilla you had to do 1 Pull Up?  Just one!  That would change the game!  I bet you a lot of people would have to start adding strength training to their regimen (which would make them better athletes!)
  3. Some type of carry.  Imagine this:  The last part of your race is only 400 meter run.  You can see the finish line from where you are standing.  All you have to do is carry your bike there (now you are wishing it was roller blades!).  Or maybe you have a 100 lb. sandbag that has to be carried to the end.  Maybe a teammate if you are doing relays.  The possibilities are endless and would absolutely change the approach of how you train for something like this in order to be a more well rounded athlete.

Also, I could do all of those things.

Especially the rollerblading,



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