1.)  500 meter max effort row   (x2) 2.)  Three rounds (score is max total reps of): 60 seconds knees to elbows, 20 seconds rest, 60 seconds lateral hops, 20 seconds rest, 60 seconds kb swings (1.5/1), 20 seconds rest

Great turnout today for our first WOD at our new location. It was a definitely a leg burner ! Keep focusing on your form on the squat.  We should be hitting out depth (as long as you are able) on all of our squats. Whether you are doing a front squat, overhead squat, back squat, [...]

On Monday we will be training out of our new facility.  I thank all of you who are helping out tomorrow in advance! We still have some work to do at the new place, but we will have more than enough room to work around.   To anyone who wants to come out and check [...]

A.) Clean: 3 – 3 – 3  B.) 5 rounds for time of:                   3 cleans (165/105) or (80% or part A)                  10 bar facing burpees

I hope everyone is as excited for the long weekend as I am.  Lets start the weekend off right with a great workout today and a big group for the “Team Saturday!”  We have had a great turnout the last two Saturday’s, so make sure we keep up the hard work and start the weekend off [...]

As a reminder will will not be having class at 4:30 or 5:30 pm on Friday afternoon (9/2/11), and there will be no class on Monday (9/5/11) because of Labor Day! I hope everyone enjoys the long weekend! Thursday’s WOD  Romanian Deadlift:  5 – 5 – 5  3 rounds for time of:         12 ring [...]