WOD Wisdom: Set yourself up for success

Every night before you go to bed you set your alarm clock to wake you up the next morning. Why is that? Well, if you don’t then you wake up late, your kids don’t get ready for school, you miss a meeting for work, things spiral out of control for the day. Setting your alarm […]

Friday 11.13.15

Bench Mark Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 10min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. If […]

Thursday 11.12.15

Essentials: A. Mobility Standing Straddle x 3min Half Seated Frog Right Side x 2min Half Seated Frog Left Side x 2min Twisted Cross Right Side x 2min Twisted Cross Left Side x 2min Forward Bend x 3min B. 3 Sets Row x 1000 meters Rest 5min *Treat all 3 efforts as Max all out, don’t […]

Athlete Spotlight: Josef Roberts

Check out our Athlete Spotlight on Josef Roberts

Athlete Spotlight: Vanessa Whitten

Check out our Athlete Spotlight on Vanessa Whitten

Wednesday 11.11.15

Bench Marks Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps […]

Tuesday 11.10.15

Essentials: A. 3 Sets Not For Time: Row x 500 meters Lying Single Leg Extension x 10 reps per leg Arch Body Lifts x 10 reps Support Hold x 10 sec Front Leaning Rest x 10 sec or ADAPT B. Diane For Time: 21-15-9 Deadlift 60% Incline Push Up Fitness: A. 3 Sets Not For […]

Monday 11.9.15

BENCH MARK WEEK Essentials and Fitness A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 15min Find Your 1 Rep Max Deadlift Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. […]

Saturday 11.7.15

Bring A Friend at 10am Essentials: A. 25min AMRAP Teams of 2-3 People Row x 150 meters incline Push Ups x 20 reps Sit Ups x 10 reps Burpee Box Step Over x 1 rep *The way this works is that everyone one on the team does the reps of each movement back to back […]

Friday 11.6.15

Essentials: A. 5 Sets Front Squat x 5 reps *From Ground B. Surprise Fun!!! Fitness: A. 5 Sets Hang Clean at Mid thigh + Front Squat x 2+2 reps @ 60, 65,67,70,72% On the 3min Marks B. Surprise Fun!!! Performance: A. 5 Sets Clean From Blocks at Mid thigh + Front Squat x 2+3 reps […]