02.07.2014

Happy Friday!! [slideshow] WARM-UP: 1.) 3:00 AMRAP 5 DB Press 5 DB Single Arm Row 5/5 External Rotation 2.) 3 Rounds: 5 Good Mornings 5 Deadlifts 5 Push Jerk STRENGTH: 10:00 to hit a heavy 5RM Deadlift WOD: 15-12-9-6-3: Kb Swing (Russian) 70/53# Push Ups Push Jerk 115/95#

01.16.2014

REST DAY!!!!!!!!!!!!!!!!!!!! [slideshow]

2013 in review

It’s the very last day in 2013, what are you going to do with it? How are you going to make the memory of this day last a lifetime? Do something bold. Do something new. Let go of fear, just for the last day of this year, and do something that you really wanted to […]

04.30.2013

[slideshow]Muscle Snatches, Running, Dead Lifts, Toes2Bar/Knees2Elbows, & our newest On-Ramp Grads Caroline & Lauren!! 🙂 METCON: WOD 1:  FOR TIME: 400m Run/Row 10 HPS (Hang Power Snatch) 95/65# 200m Run/Row 8 HPS 100m Run/Row 6 HPS 60 yd Shuttle Sprint/Row 4 HPS -REST AS NEEDED- WOD 2: AMRepsAP in 4 min: BURPEES!  

04.26.2013

WATCH THIS VIDEO!(notice the explosion coming out of the bottom!) Explosive: Bounding Broad Jumps   8×2 for total max distance  Clean & Jerk, and Snatch: from box, above knee: Snatch 9×1 OTM (on the minute) @ 70% C&J 9×1 OTM @ 70% Metcon: AMRAP in 10:00: 8 Front Rack Reverse Lunges 4/side, 155/105# or 40% […]

03.05.2013

STRENGTH-      Weighted Pull ups 5-5-3-1-1  OR  Negatives- 2 sets until fail, rest in between.   WOD-     5 Rounds for time: 10 Dead lifts 255/155 or 70% 10 Ball Slams   MIDLINE-   Reverse hyper 2×10

03.01.2013

Have you ever felt so sore that you don’t want to move at all? Maybe even just stay in the ice bath? We have a better idea: come a few minutes early to class and do some extra mobilization 🙂 Don’t come on-time and expect your classmates to wait around while you work all the […]

02.08.12

STRENGTH-     a.) Dead Lift 1-1-1-1-1-1 b.) Max height box jumps 1-1-1-1-1-1 SKILLZ- Accumulate a total of 5 minutes in the bottom of your squat. Bonus points if you add a barbell (front squat, back squat, or overhead). Stay tight with good form the whole time.  WOD-  AMRAP in 10 minutes: 10 Dead Lifts 60% […]

10.16.12

If you haven’t been on Facebook yet, go check out some more awesome pictures from the competition!! We had a blast and everyone did so great and you can see a little of both in the pictures!  Have a great day everyone! Hope to see you in here soon 🙂   SWOD: Level 1: Dead […]

8-7-12

We have some very exciting news to announce!!!! FRIDAY at 6pm we will be having a Paleo seminar! It will be an introduction of what Paleo eating is and WHY we do it! We are  very excited to bring this information to this community so we hope you can make it! {THERE WILL BE YUMMY […]

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