9.19.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  REMEMBER TO RSVP FOR YOUR CLASS!!!

9.18.13

Hump D-a-a-a-a-y-y-y-y!!!  Strength: Bench Press 5, 5, 5+ refer to 7.24 and 8.12. Conditioning: 7-min AMRAP of 3 x Power Clean, 3 x Push Press @ 85#/135#. *Every time you rest with the bar on the ground stop and perform 10 push ups.

9.17.13

Tuesday Chipper "50/20". For time complete: 50 Thrusters @ 45#/75#, 20 Burpees, Run 200m, 50 KBS @ 16k/24k, 20 Burpees, Run 200m, 50 T2B, 20 Burpees, Run 200m, 50 Walking Lunges, 20 Burpees, Run 200m,  Your welcome.

9.16.13

Strength: Work up to your 1-Rep Max Hang Clean (Power or Squat).  Focus on the "Power Position"!  Refer to the videos posted on our Facebook page. Conditioning: Row 1K TT.  Your form on the Rower is just at crucial for maximizing your efforts!  We've got more videos for that too, check them out on Facebook.

9.13.13

TGIF .... wait a minute, its Friday the Thirteenth?? Lets do something special.  "The BEAR"  7 rounds (unbroken) of Power Clean, Front Squat, Push Press, Back Squat, Push Press.  Option #1: The BEAR for max weight. Option #2: The BEAR for max reps (at prescribed weights, TBA). Option #3: Complete options 1 and 2. Get after it!!!

9.12.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  Get some, Thirsty Thursday, peace out.

9.11.13

In observance of Patriot's Day we are hosting two WOD's.  The first WOD is from our friends at WOD For Warriors "Operation Vigilance" 2730-feet of rope climbs.  The second WOD is from our friends at CrossFit Football "Never Forget" 3 rounds of 9 x Power Cleans @ 225#, 11 HSPU, 100m Sprint.  We'll work together as a team to complete the work, scaling options are available.

9.10.13

For time complete: Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m, (3 rounds of: Handstand Push Ups x 10 reps and 20 x Jump Squats); Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m.

9.9.13

Strength: Deadlift (Refer to 8.21.13) 3 x 5 + at 90% of 5-RM. Conditioning: For time (within a 10-minute time cap) complete 75 Shoulder-2-Overhead/Anyway Overhead @ 75#/115#. *Every time you break from the bar sprint 100m.

9.6.13

TGIF! Strength: You have 20-minutes to work up to your heaviest 3-RM Overhead Squat (no racks) Refer to 8.19.13. Conditioning: Complete five (5) 90-second rounds, back-to-back, of AMRAP: Power Clean, Lunge Left, Lunge Right, Push Press @ 65#/95#. Your buy-in at the start of each round is ten (10) SDLHP. Get some!!!

9.5.13

Strength: Press (Refer to 8.16.13) 10, 10, 10+ at 70% of 1-RM. Conditioning: Partner Up! Two people work to complete the following 4-minutes AMRAP of Wall Ball Shots, Rest 1-minute; 4-minutes AMRAP of 200m Sprints, Rest 1-minute; 4-minutes AMRAP of Burpee Box Jumps. Partners may partition reps any way they want, and work together to complete as many reps as possible at each station.

9.4.13

Hump D-a-a-a-a-y-y-y-y-y!!! Complete the following within a 40-minute time cap: Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m, "Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups, Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m.

9.3.13

Strength: Power Snatch (Refer to 8.14.13) 5 x 3 @ 80% + 2-5lbs. Conditioning: 7-min AMRAP of 5 Thrusters @ 65#/95#, 5 Burpees Over The Bar, 5 Thrusters @ 65#/95#, Sprint 100m. Welcome back from the long weekend!