9/1/15

There was some electricity in the building today folks. Awesome work on the cleans and even more fun with the capacity test. Had a lot of folks push it to the absolute max and had a blast doing it!!!

Workout of the Day

A.

Three sets of:

Strict Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)

300 Meter Run

  

8/31/15

Im sure I put this up before but whatevs, it pops through my head every single day at some point and doesn’t ring more true…

  
A choice will be made!!!!

Workout of the Day

A.

Every 90 seconds for 15 minutes

Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B.

“Five-Minute Capacity Test”

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs)

10 Burpees Over the Barbell

8/29/2015

Okay y’all some announcements!
-Starting this week we have a mobility class every Wednesday at 7:30. The class is 30 mins long and will be led by Jesse.

-Handstand Seminar is Sunday, September 20 at 12p. Seminar is 1.5-2 hours long and will be led by Tanner Hodges. COST IS 20$

-Labor Day holiday schedule:
     Sunday: no Yoga
     Monday: 10a class

Don’t forget we have Yoga every Sunday at 9! Take advantage. And kickboxing is Tuesday and Thursday at 6:30p, because sometimes you just need to hit something :)

Finally your WOD (it’s a good one!😄)

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

image

8/28/15

Had a blast with the crew tonight at Moxi Burger to celebrate Chelsea’s last hoorah with us. Wishing her nothing but the best going forward!!!! 

 
Workout of the Day

A.

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell External Rotations x 8-10 reps each arm @ 2020

Rest 60 seconds

B.

Two rounds for time of:

Row 500 Meters

20 Hand-Release Push-Ups

30 Kettlebell Swings (24/16 kg)

Run 400 Meters

  

 

8/27/15

Quick little shoulder blaster today. Just a reminder that the push press, push jerk and split jerk are LEG FIRST EXERCISES!!!  

For those of you that are interested, Brandon Tyson did an amazing write up about our recent trip to Colorado. You can read it HERE as well as see some more fantastic pictures!!!

  

Quick reminder that we will be hosting a handstand seminar on September 20th from 12pm-1:30-2pm and it’s only $20. This is an awesome opportunity to get some work in upside down and sharpen technique. Let’s get inverted!!!!

  

And now, back to the grind…

Workout of the Day

A.

Four sets of:

Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0

Rest 60 seconds

L-Sit x 30-60 second hold

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges

   
 

8/26/15

T.O.U.G.H EMOM today. Big up to all of you that were able to stay on the minute the whole way. Definitely a gut check!!!

Plenty more to follow but here is just a sneak peak of the mountain, yes, MOUNTAIN, that some of the boys and myself climbed this weekend…

  

Capitol Peak


It was the most EPIC adventure I personally have been on to date and absolutely cannot wait to take on another amazing challenge!  “Do something everyday that scares you”!!!

Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Shoulder Press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B.

Five rounds for time of:

115/75 lb. Push Press x 10 reps

Double-Unders x 30 reps

  

8/25/2015

Hey all! Great job on the wod today!! Running has been in the air:) and the boys are safe!

image

Also on September 20th at 12p we’re going to have a HANDSTAND SEMINAR!
The price is 20$ and the gainz will be tremendous!!!

image

Workout of the Day
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings (53/35)- scale up or down as needed
5 Burpees