Workout Of The Day

November 17, 2014

November 17th, 2014 | 3 Comments

Gymnastics Play

Every 90 seconds for 6 rounds: 30s push-ups on barbell (max reps) + 30s DL @ 155/103 (max reps)+ 30s rest

FacebookTwitterGoogle+Share

November 15, 2014

November 15th, 2014 | 1 Comment

Clean & Jerk technique practice,
then EMOM4- 1 rep C&J

For time: 21-15-9 – Strict HSPU + Pistols

November 14, 2014

November 14th, 2014 | 2 Comments

Bench Press 3×3

Against a 6 min clock: Row 40 cals + Max reps OHS (115#/78#)

November 13, 2014

November 13th, 2014 | 2 Comments

Happy Birthday, Eddy!

Gymnastics play,

AMRAP15: 50 KBS + 100 Double Unders 40 KBS + 80 Double Unders 30 KBS + 60 Double Unders 20 KBS + 40 Double Unders 10 KBS + 20 Double Unders 5 KBS + 10 Double Unders

November 12, 2014

November 12th, 2014 | 1 Comment

Back Squat 3×3

Watch a video for this workout“Michael”

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

* Due to limited equipment, may substitute Good Mornings for Back Extensions

November 11, 2014

November 11th, 2014 | 2 Comments

To our Veterans, thank you for your service.

Gymnastics Play, then

AMRAP3:  3 CTB pullups, 6 Pushups, 9 Wallballs (20#/14#), Rest 1 min, x4.

Resume each round where you last left off.  Report result as one cumulative score.

November 10, 2014

November 10th, 2014 | 4 Comments

Deadlift 1×3

For time:  21 Snatches (95#/63#) + 9 Burpees + 15 Clean & Jerk (95#/63#) + 9 Burpees + 9 Thrusters (95#/63#) + 9 Burpees

** Bonus challenge:  At any point during the week, establish a max effort hang on the rope (hands only).  Post best time in seconds to comments.

November 8, 2014

November 8th, 2014 | 1 Comment

Happy Birthday, Marni!

Shoulder Press 3×3

3RFT: 20 Box Jumps (24#/20#) + 30 kbs (53#/35#) + 40 DU

November 7, 2014

November 7th, 2014 | 3 Comments

Happy Birthday, Shamma!

Gymnastics Play

“Diane”

Deadlift 225 lb
Handstand push-ups
21-15-9 reps, for time

*Women’s rxd DL is 155#

November 6, 2014

November 6th, 2014 | 2 Comments

Happy Birthday, Christian!  Happy Birthday JBoogz!

Back Squat 3×3

AMRAP20: 1 bar MU, 5 T2B, 10 Pistols

Thanksgiving Week (Th/Fri) Special Schedule

On Thursday 11/27 and Friday 11/28; we will have a single workout session offered at 9am. Safe travels for those of you on the road!

Recent Comments

FREE TRIAL