16 Jun
by: Published in Uncategorized

WOD: 3 rounds for time of:

400M Run
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
500M Row
20 Double Unders
10 Burpees
10 Wall Balls (20/14)

30 minute time limit

Last done April 15, 2015


You never forget your first…

This little nugget of fitness was the very first “long” workout we had during our latest cycle of programming.  I would be remiss if I didn’t have you guys give it another shot after two solid months of training.  I hope you guys tackle this beast and show it just how much fitter and endurance’ier you have all become.

The second time is always better anyway,



15 Jun
by: Published in Uncategorized

Pre WOD: EMOTM for 5 mins:

5 Press

Rest 2 minutes

EMOTM for 5 mins:

3 Push Press

Rest 2 minutes

EMOTM for 5 minutes:

1 Push Jerk

No failed reps

WOD: 21-15-9 reps for time of:

Toes to Bar
Russian Kettlebell Swings (32/24)


Weekly forecast!!!…

Monday:  Are you guys okay?
Tuesday:  All of the pressing and grip work.
Wednesday:  Tax Day WOD!
Thursday:  Gymnastic progressions and time for your legs to get over Monday.
Friday:  All of the Snatches will be done today.  All of them.

Looks good to me,



14 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

5 sets of:

A1)  10 Weighted Step Ups from Back Rack (alternating legs)
A2)  10 Back Rack Lunges (alternating legs)
A3)  10 Good Mornings
A4)  15 Deficit Calf Raises

WOD:  Karen:  For time:

150 Wall Balls (20/14)

13 minute cap

Last done June 9, 2014


Dear Quads,

I know the 9 of us have gone through a lot this year already.  I know that sometimes I push you into doing things you didn’t want to do.  I know that I don’t stretch you enough and should mash you more often.  I just ask that whatever happens today, I don’t want you to be mad at me the rest of the week.  Hopefully by this Wednesday, this is something we will look back on and laugh.  Perhaps by Thursday, you will stop being sore and I can stop walking funny.  I promise to only do this to you once a year.

With love,



Page 6 of 481« First...45678...203040...Last »

Contact Us