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 [...]

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

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Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)

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HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.

052425

Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]

052325

STRENGTH A1 Overhead Squat 5-5-5 A2 Sotts Press 3x5* *empty bar/minimal weight/scale to seated on bench WOD E2MOM 24 (12 Rounds) 3 Snatch (155/105) 8 Over the Bar Burpee

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Core Strength EMOM 9 1 - 1x15 Band Anchored Leg Raise 2 - 1x15 KB Half Kneeling Wood-Chop (26/18) 3 - 1x15 KB Half Kneeling Wood-Chop WOD AMRAP 22 40 Double Unders 20 Ring Rows [...]

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STRENGTH A1 - Deadift 6-6-4-4 A2 Weighted Strict Dip 5-5-3-3 B1 Commando Chin-Up 3x3/Arm @ Weight 3x2+/arm @ strict bodyweight B2 Deficit Reverse Lunge 3x12 (6/leg)

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