August 2013

In the United States of America, we are notorious consumers… Everything is better when it’s bigger, all you can eat or unlimited. But that mentality has consequences… and there is a price to pay for not having the ability to control what is unlimited. Take a look around at our Affiliate community… the other gyms […]

Day 6WOD 130831    

Day 6WOD 130831 EMOM for 5:00 of:3 pull-ups5 hrpu7 squats @ 5:00…AMRAP in 10:00 of:5 hrbbj10 wall ball – 20/14 @ 10'target15 t2b L1 – 20"L2 – 24"SK – 30"

Day 5WOD 130830      

Day 5WOD 130830 warm-up = lifts clinic1.deadlift2.sdhp3.medicine ball clean strength interval:minutes 0, 2, 4, 6, 8 – 3 unbroken hang squat cleansminutes 1, 3, 5, 7, 9 – 30 double unders (90 singles) WOD…For time:buy-in – 30 ground to overhead 2 rounds of:400m run500m row cash-out – 30 ohs L1 – 65/35L2 – 75/45SK –

Day 4WOD 130829  

Day 4WOD 130829 warm-up = kb swings – re-teach it! strength = “hold it, now”2 rounds of:30 seconds max hold, flex arm hang30 seconds rest30 seconds max straight arm support – rings30 seconds rest30 seconds max inversion hold30 seconds rest30 seconds max L-sit hold (two 20” boxes)30 seconds rest WOD…5 rounds for time of:10 kb

Day 3WOD 130828 Great day to be BORN! Happy Birthday Coach Brielle and Coach Doug!!!   Dear Brielle and Doug, I think I speak for everyone when I say HAPPY BIRTHDAY to two of the coolest coaches a box could ever wish for!! I would like to thank you for everything you do to make

Day 3WOD 130828 warm-up = press clinic1.strict/shoulder2.push press3.push jerk “Happy Birthday Brielle & Doug”did you really think we would post it? time cap… somewhere in-between 25 & 37 minutes!!

Day 2WOD 130827Coach’s Hour, 7-8am