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  • 10/10/17 Tuesday WOD

    Strength Press WOD 250m Row 3 Rope Climbs 8 RFT (*22 min time cap)

  • 10/09/2017 Monday Workout

    Warmup Strength Overhead Squat (1RM/blue sheet) Warmup Sets: 5 x 50%, 5 x 65% Working Sets: 3 x 5 x 75%, 2 x 3 x 85% 3 sets of 5… Continue reading

  • Athlete Spotlight: Andy C

    If you’re not a morning person, you have probably never met Andy C.  He’s a regular in the 5am class (#5amnation) for the past 4 years.  I remember the day… Continue reading

  • 10/6/17 Friday workout

    Warmup Strength Week 3 Front Squat Workout 100 Mtn Climbers 50 Lunges (R-1,L-2) 25 KB Thrusters 50 Lunges (R-1,L-2) 100 Mtn Climbers

  • 100517 Thursday WOD

    Strength Deadlift, wk 3 KYLE’s BIRTHDAY WOD 10 SA DB (Squat) Snatches (50/35) 5 Bar Mucle Ups 17 Deadlifts (225/155) x 3 RFT

  • 100417 Wednesday WOD

    Strength Back Squat, wk 3 WOD Not Exactly Elizabeth 15-12-9-6-3 Cleans (135/95) Dips

  • 100317 Tuesday WOD

    WOD Easy Mary 10 rounds or 15 minutes, whichever is first 5 HSPU 10 Pullups 25 Squats Strength Benchpress, Week 3

  • 100217 Monday WOD

    Taking it outside! WOD D&B Sprint 40 DU 13 Pushups 17 Jumping Squats 5RFT

  • 09/30/2017 Saturday Workout

    Warmup Workout “Pilchuck” 6 Rounds For Time 10 Front Squats (225 lbs/155 lbs) 24 Kettlebell Swings (2 pood/1.5 pood) 14 Burpee Box Jump Overs (24 in/20 in)

  • 09/29/2017 Friday Workout

    Warmup Skill/Strength Back Squat (orange sheet) Warmup Sets: 5 x 50%, 5 x 60%; Working Sets: 3 x 70%, 3 x 80%, ME x 90% Super Set: Front Squat –… Continue reading

 

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  • 10/21/2017 Saturday Workout

    Warmup Skill/Strength 8 min EMOM 5 Deadlilfts @ 70% Workout Grace 30 Clean & Jerks For Time After Party

     
 

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