03.24.2014

WARM-UP:   3 Rounds:                      5 Wall Squats                      5 Goblet Squats                      5 Air Squats                      5/5 Lunges STRENGTH: […]

03.19.2014

WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

01.22.2014

Welcome to the world Alexander Charles Straus!! And a HUGE congrats to Jon & Sara (Eli too!)!! Jon and Sara have been here since we opened almost 2 years ago! We’ve watched Eli (3) grow up, and now a second little mister to steel our hearts!! So happy for this great Family! Can’t wait to […]

1.17.2014

WARM-UP: 3 Rounds of Cindy: 5 Pull ups 10 Push ups 15 squats 3 Rounds with an empty bar: 3 Hang Snatch (HSn) 3 High Hang Snatch (HHSn) 3 Overhead Squats (OHS) STRENGTH: E2M: 3@60%, 3@70%, 3@80%, 3+@90% 1.) OHS 2.) Pull Ups WOD 1: 21-15-9 Burpees Push PRess 95/65# –REST 3:00– WOD 2: 9-7-5 […]

01.15.2014

The Special Olympics Polar Plunge is on February 15th! We are getting a jumping team together tosupport a great cause! Information can be found on the flyers around the gym, or ask us!! WARM-UP: 3 Rounds: 5 Banded Pause Front Squats w/ empty bar 5 Db Press 5 Seated Box Jumps STRENGTH: 1.) Front Squat […]

09.25.2013 [wednesday]

Today is a very special day. Today is Jeremy & I’s Wedding Anniversary! 3 years ago today we said “I do”. 3 years ago we committed a promise to each other that we would get through the best and the worst in life together. I am so thankful for this crazy life we share and […]

08.07.2013 [wednesday]

Skills & Drills: 20/20/20 (Push-ups, Pass throughs, Press (from behind neck)) Max-Effort Lift: Press warm up: 10@bar, 8-10@45%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 10@50-60% Pulling Superset: 4 Rounds: 10 Weighted Dips 4 Upright Rows (underhand grip) WOD: Tabata pulls ups & push ups Tabata Planks & K2E Tabata Push Press 95/65#

07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished everything that you wanted? (only the fun things count). For example, swimming, biking, going on vacation, camping, […]