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: […]

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU […]

02.17.2014

WARM-UP:  *Partner Shoulder Activation *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 SnB + OHS (Snatch Balance + Overhead Squat) STRENGTH: Hit a set every 1:30 BACK SQUAT: 1×5 @ 60% 1×5 @ 75% 1×3 @ 85% 1×1-2 @ 95% 2×2 @ 90% 1×10 @ 40% WOD: OPEN 13.1 […]

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 […]

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