WODs Blog
26 Sep
by: Published in WODs

WOD: September Baseline:  For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row


Let’s get this out of the way…

If you have scheduled a class with us thus far, you have yet to be faced with insurmountable challenge of decision.  We have protected you from the emotionally-scarring-tipsy-turvy-downward-spiral-confrontation of choice.  This protection…nay…nurturing! of your minds is drawing its final breaths.  You all now travel at the helm of life as you make the election over which class will be your destiny.  But heed these words!  Only a fool will think that he is solely bounding his dominion over a spot in class in a chronological fashion.  That would only serve the short sighted.  You will also have an impending charge to make a determination that reflects your geographical preferences for where you inure your body to the physical tests you will face.  You will have privilege over two courses.  “RCFBB 1” will serve as the original location that has served dearly and has flourished in the feeling of familiarity.  Far to the south, “RCFBB 2” will henceforth work for formerly mentioned as a counter program and it will be located on 209 Columbus Ave.  You have been presented…nay again!  gifted! with the knowledge as well as the power to be the Caesar of your class location + time selection.  May the sun be at your face and your life regaled with providence as you wield your trusty mouse and click to  pick classes starting next monday.

Just don’t F*$K it up,





25 Sep
by: Published in WODs

Strength:  20 mins to find 1RM Hang Power Snatch

WOD: 3 rounds for time of:

10 Overhead squats (95/65)
20 Wall Balls (20/14)
50 Duble Unders / 12 Burpees + 50 Single Unders


A while has certainly passed since we last did Overhead Squats.  You should not be shocked by the thirty, reasonably light reps scheduled for today.  The Wall Balls are nothing new or special, but don’t forget that doing them unbroken will make Josh Plosker very happy.  Outside of that, we have only Double Unders to cover in this post.  Double Unders are when you are jumping rope and you do two revolutions with the rope in a single jump.  What’s that?!?!?!  You have tried these before and you don’t have them.  That is okay my friend.  Today AND for the foreseeable future, the scale for Double Unders will be Single Unders (yay!!!).  If you are picking up on the tone of the last few sentences you should know that something bad is coming.  Unless you are simply incapable of jumping rope (determined by a coach), a Burpee penalty will be instated whenever someone chooses to do Singles.  As of printing time there is no constant ratio for the Burpee penalty to Double Unders.  Just please note that today will be 12 Burpees EVERY SINGLE ROUND today and that penalties may vary  between Burpees, Splendids, and the such in future workouts.  Also note that you have only two options in the workout…Double Unders or Single Unders+.  Think of it as a motivational consequence.

And I am all about motivation,



24 Sep
by: Published in WODs

Strength:  20 mins to find 1RM Hang Power Clean

WOD:  3 rounds for time of:

300M Row
10 Push Jerks (155/105)


If you were here yesterday, please inform those who were not just how easy and pleasing the workout was (I am looking at you afternoon classes!).  Either way, if yesterday was a picnic, then today should be like the post-picnic nap.  We saw some big numbers on the Hang Power Clean two weeks ago, and I would certainly like to see the record board be redone.  As far as the workout goes, this will be the happy meal version of another workout coming in October.  Today’s WOD should be an absolute sprint.  300M isn’t that bad to do on the rower and 10 reps on the bar at that load will be testy, but certainly doable.  Other than that, please note that the NEW GYM PARTY!!!! will be at 7:00 PM this Friday!!!  Be there or Josh Plosker is going to be mad at you.

And you don’t want to see him when he is angry, (6!!!!!),



Read me!

Please note that there will be no evening classes this Friday.

23 Sep
by: Published in WODs

Strength:  1 attempt at 100  unbroken Back Squats

WOD:  Three rounds for max reps of:

Strict Press AMRAP (95/65)
7 Push Press (95/65)


In case you had a lot of party supplies in storage, you might want to get them out.  Today will be the last time we are going through the 100 Back Squat test for some time.  Though your legs will gladly celebrate that little fact, please don’t assume that the Front Squats will be going anywhere.  There will still be 60 Front Squats on Fridays for a long time to come, they will just be wearing a different rep scheme for October.  With that out of the way let’s talk about the workout…

Today will be all upper body (sound familiar?).  Today’s workout will be a test of upper body capacity.  If the description up there doesn’t make sense, let this list help you out.

  • You are going to take the bar of the rack
  • You are going to squeeze your butt cheeks (yes, literally)
  • You are going to flex your quads (yes, literally)
  • You are going to do the Strict Press for as many reps as possible
  • You are going to do one more rep (there is always one more rep)
  • You are going to then do seven Push Presses to insure that you spent any energy you have left over
  • You are going to rest three minutes
  • You are going to repeat this twice more
  • You are going to, even if scaling, insure that you get at least 25 reps per set

Hope I shed some light into what will happen to your shoulders tomorrow.  Please be sure to squeeze and flex as listed.  This is after all a Strict Press and not a Bench Press off of your lower back.




22 Sep
by: Published in WODs

WOD: For time:

Broken up anyhow:

2000M Row
50 Pull Ups
50 Wall Balls (20/14)
200 Double Unders


Q)  Broken up anyhow!?  What does that mean?!

A) It means that you get to select how you are not going to enjoy this workout.

Today  you can select how the workout happens to you by switching things up at any point.  Will you break up the entire workout into individual rounds or will get certain potions (you know will not be pleasant) completely out of the way? Should you save an entire set for last or should you open with an entire part and ration out the remainder of the WOD into a few rounnds?  There are no right or wrong answers to finishing this workout as long as you remember the idea that transition time will matter in the end.  Your plan of 50 rounds for time of: 40M of Rowing, 1 Pull Up, 1 Wall Ball, and 4 Double Unders may seem like a good idea, up until you have spent more time switching exercises then actually doing work.  If there were a perfect way to do this workout, I would probably not post it because it would be personal to me.  I am sure that even though a coach may tell you how they would run through this, it is still not the optimal way for YOU.  Thinking of how to best get through a workout is part of a winning game plan and today will be no different.

Guess who is moving to town!?,




21 Sep
by: Published in WODs

Yep.  Unsung hero like woah!

Team WOD: 24 min AMRAP of:

10 Push Press (115/75)
10 Kettlebell Swings (24/16)
10 Pull Ups

One person works for 2 minutes, then the next partner works for 2 minutes.  Partners pick up right from where the other left off.


About thirty separate birdies have informed me that there shoulders/chests/traps/legs/backs were sore/smoked/tired.  Those same birdies have also informed me that the programming is either appreciated/hated for its difficulty, but at least the feeling exists for all of the right reasons.  My feeling for all that is taking place is one of pleasure.  The gym will be celebrating its 10 month anniversary in a few weeks and the progress that you have all made in such short time is astounding.  You guys and gals are hitting weights/times/reps/skills that are not only impressive, but stand as a test of your dedication to our mission.  With every passing workout, the gym and its community is taking better shape.  I could not be happier to train you all and I know the remainder of the staff feels the same way.  As we move forward, I urge you to continue pushing your limits forward and upward.  If 10 months ago you didn’t think you would do what you are doing right now, imagine what you will be doing 10 months from today.

Yours truly,



20 Sep
by: Published in WODs

Cannot have a gym without it…

Strength:  3 x 20 Front Squats (5 lbs heavier than last week)

WOD: 10 min AMRAP of:

10 Box Jumps (30/24),
30 unbroken Wall Balls (20/14)
30 Burpees
10 Muscle Ups


“WTF is that?!” said your brain just now.  You are cool with the 10 BJs, NBD.  The 30 unbroken Wall Balls are not new, but crappy / manageable.  The 30 Burpees could certainly go jazz themselves, but whatever.  The 10 Muscle Ups are certainly the stand out in this workout…and that is the exactly why there are 10 of them.  The problem is that the Muscle Ups may appear like the daunting task in this workout and they shouldn’t be.  If you declared to yourself that you are only going to get one round or less, then tisk! tisk!.  If you are scaling and feel uninspired by this, use this as an opportunity to work on the strength/skill you need to get that first Muscle Up.  The goal here would be to look at the workout and be mad about the idea of having to do Burpees twice and not be even concerned about the Muscle Ups.  Realistically, there is only one round plus to be done in today’s WOD, but it is how quickly you can get overcome large obstacles that will determine your overall score.

With love,



19 Sep
by: Published in WODs

Clearly an unsung hero

WOD: For total time:

3 rounds of:

6 Power Cleans (135/95)
6 Push Ups

3 rounds of:

6 Thrusters (135/95)
6 Pull Ups

3 rounds of:

6 Push Press (135/95)
6 Toes to Bars


What can I say about this workout.  I would apologize if I didn’t think you would all enjoy it so very much.  This is the workout version of going out to eat and getting every appetizer on the menu.  There are only 18 reps reps of each exercise in each of the three couplets.  Each couplet is a combination of some kind of weightlifting and some kind of gymnastics.  The first part will be completed quickly enough where you will have spent all of your “sprinting juice” on it.  The second part will be awful because of what you did on the first part.  The last part will be awesome/terrible because it is the last part/it exists.  Be sure to pick a challenging weight when doing the WOD, because going to light in the workout will certainly limit the difficulty curve substantially.  This workout is a good opportunity to experiment with heavier weights than you would normally choose seeing that the rep scheme and total reps is minimal.

Eye of the storm coming up soon,




18 Sep
by: Published in WODs

Yet another unsung hero of the gym

Strength:  1 attempt at 100 unbroken Back Squats

WOD: 3 rounds for max reps of:

1 min AMRAP Bench Press (135/85)
1 min AMRAP Burpees
Rest 2 minutes


For best effect while reading the workout, please let this play:  because I know this is how you really feel

YES!  The Bench Press is here.  From my accounts, February 22nd was the last  (and only) time the Bench Press was ever used.   Today we shall all relish in it.  I am sure that by now this is also playing in your head.  Memories of past gym experiences and of pumping iron are euphorically playing in your head.  I just have a few things to point out before the excitement overwhelms you.

  1. Have you ever tried doing Bench Press after your legs stopped working?
  2. Can you imagine what Burpees will feel like after the Bench press?
  3. When was the last time you did more than 10 reps in a set?

If your answer goes something along the lines of no / not even a little bit / never, then today will certainly be interesting.

It’ll go something like this,



17 Sep
by: Published in WODs

Another unsung hero

Strength:  20 mins to find 1RM Power Snatch

WOD: 10 rounds for time of:

3 Power Snatches (135/95)
2 Handstand Push Up


Since I know you were good yesterday, I would like you to go ahead and pull that bookmarked page from the other day.  It said something about how to be better at certain things that you will do today / the meaning of life.  I don’t remember.  As far as the workout goes, you will do enough reps to complete the girl workout “Isabel”.  Luckily this workout is also riddled with Handstand Push Ups (it is actually unlucky because in case you were wondering, the HSPU will make the Power Snatches much harder).  The only advantage to this workout is the small rep scheme.  Being able to switch exercises before you tire out will ensure that you can go fast the entire time (which in case you were wondering will make everything harder) and that you can tackle a great portion of the workout before fatigue starts to set in.  The only thing is that somehow, someway, you will have to learn to keep track of ten rounds worth of work.  Whatever method you select, make sure that there are still ten rounds being performed.

Something super clever that ties everything up,



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