Blog

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 [...]

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 [...]

The Week Ahead 10/14…

Friends, Team, the week ahead: Monday - Chin-Up Strength and a throwback to the 2014 Open! For Weighted Chin-Ups, we're reducing reps from 5 to 2s and 1s in an effort to push that strength. [...]

The Week Ahead (10/7)

Friends and Athletes, the week ahead: Note that this week is a great chance to test your progression... we're repeating THREE workouts from August. I hope to include plenty of opportunities to chart your gains! [...]

Week Ahead (9/30)

Team, Here's our plan this week: Monday - 3 Minutes on/90s off for a few rounds with heavier than normal Power Cleans, Push-Ups, Box Jumps. Great hip mobility work afterwards. Tuesday - Dips and Bent [...]

WOD

081925

WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High Quads/Hips* 1x90-120s/leg *Let go and breathe. Move less A2 Band [...]

081825

STRENGTH A1 Half Kneeling Landmine Press 4x5/Arm A2 DB Bent Over Row 4x10/Arm WOD 15-12-9-6-3 Push Press (95/65) 5 Strict Chin-Up 12 KB Front Rack Lunges (2x53/2x35)

081625

Partner WOD You Go I Go 8 Rounds (4 Each) 5 DB Clean and Overhead (2x50/2x35) 8 Side Shuffle then 8 Rounds (4 Each) DB Thruster (2x50/2x35) 20 Double Unders then 8 Rounds (4 Each) [...]

081525

DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted Pull-Up 3-3-1-1 4x5+ @ Strict BW 4x5 @ 5s Negatives [...]

081425

STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 KB Pullover 4x12 (53/35) WOD AMRAP 20 Run 400m 12 Toes to Bar 16 Renegade Rows (2x50/2x35)

081225

STRENGTH A1 Power Position Power Clean 10 Minutes Build Towards WOD Weight 2-2-1-1 WOD Chief Stuff 1.0 6 Rounds 2 Minutes AMRAP/1 Minute Rest 1 Power Clean (185/135) 5 Push-Up 6 KB Front Rack Squat [...]

PREPARING YOU FOR LIFE

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