03.05.2014

WARM-UP: 5 ROUNDS: 5 Good Mornings 5 Deadlift 5 Sit ups 5 Mountain Climbers STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010 WOD: AMRAP in 7:00 A1: 20 Thrusters 45# (pace) A2: Slam Ball A3: Wall Ball 14/20# —7:00 REST— AMRAP in 7:00 A1: 30 Double […]

02.19.2014

There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: 1.1.1.1.1. WOD: […]

10.09.2013 [wednesday]

[slideshow] Skills & Drills:  30 banded OHS Strength:  5-5-5-5-5                    1a.) OHS                    1b.)  Chin ups (strict) WOD:  3 Rounds x 1:00 Stations             Rope Climbs /Rope Lowers             […]

6-28-12

WE ARE HERE!!!!!! Although Jeremy is not back to his normal awesome self–He is here!!! He couldn’t take another day away from you all! SO GET IN HERE TODAY! 🙂 We’ve missed you!! Thank you so very much for your patience and kind words!!! SWOD: BenchPress 3×5, adding 5LBS.   Todays WOD: AMRAP in 10 […]