Wednesday April 12th- Why Do We Warm Up?

By | April 11th, 2017|Articles, WOD|

Why Do We Warm-Up? We all know what it’s like to be a little behind schedule and run into a workout 5 minutes after the [...]

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2017 New Year Transformation Challenge

By | January 9th, 2017|Articles|

New Year Transformation Challenge: Looking to start the new year off on a better foot? Need help deciding what you should be eating? Having trouble [...]

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Thursday December 15th- Coach Spotlight

By | December 14th, 2016|Articles, WOD|

Workout of the day: A1.Weighted Ring Chin up 4-6 reps, rest 1 min A2. Standing single arm dumbell press 8/8 ,rest 1 min x 4 [...]

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Thursday November 24th

By | November 23rd, 2016|Articles, WOD|

Workout of the day: Happy Thanksgiving .. Give thanks for your team-mates Teams of 4; Complete the following for time: 200 Kb swings (24kg/16kg) 200 [...]

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Wednesday November 23rd

By | November 22nd, 2016|Articles, WOD|

Workout of the day: Halting Snatch DL . "Slow Pull" Snatch High Pull . "Slow Pull" Power Snatch, (1.1.1)  (reset b/t reps) x 7 sets rest [...]

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Tuesday November 21st

By | November 21st, 2016|Articles, WOD|

Workout of the day: 5 sets per partner for time: 60 Double Unders 30 Calories Row 15 Weighted Achored sit ups w/ medball (20lb/14lb) *30 [...]

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Monday November 21st- Coach Spotlight

By | November 20th, 2016|Articles, WOD|

Workout of the day: A. Squat Clean . Below knee hang Squat clean 1.1 reps every :90 minutes x 7 sets -- start light and [...]

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Saturday November 19th

By | November 18th, 2016|Articles, WOD|

Workout of the day: For time in teams of two: For Total time: 20-16-10 Thrusters 95lb/65lb Pullups + (right into) 3000m row (switch every 500m) [...]

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Friday November 18th

By | November 18th, 2016|Articles, WOD|

Workout of the day: A. Floor Press (w/ :02 pause on ground), work to tough set of 5 within 7 sets B. Perform 1 set [...]

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Thursday November 17th

By | November 16th, 2016|Articles, WOD|

Workout of the day: A. Front Rack BB Split Squat, 5 reps/leg x 5 sets rest 2 min b/t sets + 6 min AMRAP: 30 [...]

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