Blog2018-09-09T03:04:43+00:00

BLOG

The Week Ahead 11/25…

Happy Thanksgiving Friends, Team, I add the "team" so often because it's fun to think of yourself as an athlete. After all, athletes get to pile more on the plate! And if there was any [...]

The Week Ahead 11/18…

Friends, Team, It's feeling firmly Fall, yet the mosquitoes persist. Unbelievable. At least we've got a great week ahead. A few challenging WODs, a terrific strength day, and some pistol and snatch skill development. Monday: [...]

The Week of 11/11 …

Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front [...]

The Week Ahead 11/4…

Team, I'm proud of you all for pushing it a bit the last few weeks. I don't think there have been a ton of "heroic" WODs, but they've been consistently challenging. Remember, if you find [...]

The Week Ahead 10/28

It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]

The Week Ahead, 10/20…

Happy Fall! With the days getting shorter, it feels like Autumn is here. I"m not sure how you morning athletes do it! A few notes, then the week ahead: Coach Jake, our wonderful and irreplaceable [...]

WOD

020325

WARM-UP A1 - Tall Clean 3x3* *Empty bar or minimal weight A2 - Butcher Block Stretch 2x60s WOD AMRAP 18 2 Squat Clean (185/125) 6 Chest to Bar Pull-Up* Run 200m *Rx+ 3 Bar Muscle [...]

020125

Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Supinating Bent Over Row 4x8/Arm Partner WOD You Go I Go (Divide However...) 2 Rounds 70/55 Cal Bike 60 DB Reverse Lunge (2x50/2x35) 70/55 Cal Row [...]

013125

STRENGTH A1 - Top Support L-Sit* 3x Accumulate 30-45s *On Matador or Rings or Paralettes A2 - Hang* 3x Accumulate 45s *Easy? Add weight WOD 15-12-9-6-3 Deadlift (95/65) 10-8-6-4-2 Box Jump (24"/20") 9-7-5-3-1 DB Thruster [...]

013025

STRENGTH A1 - Back Squat 3-3-3 WOD EMOM 16 1 - 1x3 Shoulder to Overhead (165/115)* 2 - 1x15 Supine Grip Australian Row 3 - 1x60s Max Effort Double Unders 4 - Rest *From Floor [...]

012925

Core EMOM 1 - 1x15 Band Anchored Leg Raise 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse Open Prep WOD Open 24.1 21 DB Snatch (Arm [...]

012825

STRENGTH A1 - Snatch Grip Deadlift 5-5-3-3 A2 - Wall Walk 4x4 + 5s Hold B1 - Bulgarian Split Squat 4x8 B2 - Weighted Chin-Up 3-3-1-1

PREPARING YOU FOR LIFE

Let us help you find the right program for your specific fitness goals!

Go to Top