What Makes The Workout Work?

When I first started CrossFit back in 2011, I thought I HAD to do the workouts as written on the whiteboard, so much so that most times I did things that I probably wasn’t ready for, and I skipped ahead in a lot of the movements. I took for granted my athletic background and quick learning skills, buuuut, in hindsight I wish I had started out a lot slower. Although, at the same time, my experiences have helped me become […]

3.16.20

Monday, March 16, 2020 “Champions don’t blame the tools they’ve been given. Champions sharpen them.” WORKOUT OF THE DAY “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time:21 Power Snatches (115/85)5 Rounds of “Mary”21 Overhead Squats (115/85)5 Rounds of “Chest to bar Cindy”21 Squat Snatches (115/85) “Spice Girls” On the 1:30 x 5 Sets:1 Power Snatch1 Overhead Squat1 Squat Snatch Then For Time: 21 Power Snatches (95/65)5 Rounds of “Cindy”21 Overhead Squats […]

3.15.20

This is the heading “Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus WORKOUT OF THE DAY “DOuble Dutch” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)40 Double Unders “DOUBLE DUTCH” 5 Rounds:12 Lateral Burpees Over Dumbbell40 Double Unders12 Single Dumbbell Box Step Ups […]

3.14.20

Saturday, March 14, 2020 “Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln WORKOUT OF THE DAY “goodtime” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105 “GOODTIME” 5 Rounds15/12 Cal Bike12 Deadlifts 9 Hang Cleans6 Push Jerks155/105

03.13.20

Friday, March 13, 2020 “”The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson WORKOUT OF THE DAY “Power Wash” Front SquatOn the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the 2:00): 1 Rep @ 86%Set 3 (On the 4:00): 3 Reps @ 80%Set 4 (On the 6:00): 1 Rep @ 89%Set 5 (On the 8:00): 3 Reps @ 80%Set 6 (On the 10:00): […]

03.12.20

Thursday, March 12, 2020 “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson WORKOUT OF THE DAY “Vertigo” AMRAP 18:  10 Russian Kettlebell Swings (70/53)10 AbMat Sit-ups10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53)20 AbMat Sit-ups20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53)30 AbMat Sit-ups30 x 10 Meter Shuttle Runs  … Continue to Add (10) Reps Until Time “Vertigo” AMRAP 18: […]

03.11.20

Wednesday, March 11, 2020 “Your brain is the most complex structure in the known universe. It’s time to have a body that’s ready for that supercomputer.” – Dr. Kelly Starrett WORKOUT OF THE DAY “Bergeron Beep Test” Beast Builder v5On the 4:00 x 4 Rounds: 3 Unbroken Sets: (9 reps total)1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean THEN “Bergeron Beep Test” On the Minute For as Long as Possible: 7 Thrusters (95/65)7 Pull-ups7 Burpees After 10 Rounds: Add (1) […]

03.10.20

Tuesday, March 10, 2020 “Culture eats strategy for breakfast.” – Peter Drucker WORKOUT OF THE DAY “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 […]

Strict before Kipping

We preach “strict before kipping” a lot, but I thought you should hear it from the FATHER of CrossFit himself… Greg Glassman Says Strict Pull-Ups Should Come Before Kipping Posted by The WOD Life on January 29, 2019http://blog.thewodlife.com.au/greg-glassman-says-strict-pull-ups-come-kipping/ If you start a conversation about functional fitness, one specific debate is almost certain to happen: kipping pull-ups. Are they real pull-ups? Many disagree on the answer. Are they dangerous for shoulder health? Are there even any benefits to your fitness? The […]

03.09.20

Monday, March 9, 2020 “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo WORKOUT OF THE DAY “Overkill” Back SquatsSet 1 (On the 0:00): 9 Reps @ 78%Set 2 (On the 2:00): 7 Reps @ 85%Set 3 (On the 4:00): 5 Reps @ 92%Set 4 (On the 6:00): 3 Reps @ 97%Set 5 (On the 8:00): 1 Rep @ 102%Set 6 (On the 9:30): 1 Rep @ 104%Set 7 […]

03.08.20

Sunday, March 8 “Your actions speak so loudly that I can’t hear what you’re saying.” WORKOUT OF THE DAY “Clorox” 4 Rounds: 400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:30 Goblet Reverse Lunges (55/35)20 KBS (55/35)

03.07.20

Saturday, March 7, 2020 “You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe WORKOUT OF THE DAY “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 Calorie Row40 Situps5 Thrusters (115/85)12/9 Calorie Row15 Thrusters (95/65)15/12 Calorie Row25 Thrusters (75/55)25/20 Calorie Row “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 […]

03.06.20

Friday, March 6, 2020 “A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin WORKOUT OF THE DAY “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle […]

03.05.20

Thursday, March 5, 2020 “No one was ever wise by chance” – Seneca WORKOUT OF THE DAY “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Chest to Bar Pull-ups12 Power Snatch (115/80)15 Overhead Squats (115/80) “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Chest to Bar Pull-ups12 Power Snatch (95/65)15 Overhead Squats (95/65) “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Pull-ups12 Power Snatch (75/55)15 Overhead Squats (75/55)

03.04.20

Wednesday, March 4, 2020 “It’s not how much we give, but how much love we put into giving.” – Mother Theresa WORKOUT OF THE DAY “Full Circle” For Time: 1500 Meter Row100 Double Unders100/75 Calorie C2 Bike100 Double Unders1500 Meter Row “Full Circle” For Time: 1500 Meter Row100 Double Unders75/50 Calorie Bike100 Double Unders1500 Meter Row “Full Circle” For Time: 1500 Meter Row150 Single Unders75/50 Calorie Bike150 Single Unders1500 Meter Row

03.03.20

Tuesday, March 3, 2020 “Your mind is not your shoe size.” – Jim Kwik WORKOUT OF THE DAY “Bottom Line” Clean and Jerk Complex 5 Sets:3-Position Power Clean3 Push Jerks “Bottom Line” Ascending Ladder for 7 Minutes:3 Clean and Jerks (155/105), 3 Toes to Bar6 Clean and Jerks (155/105), 6 Toes to Bar9 Clean and Jerks (155/105), 9 Toes to Bar…Add (3) Reps to Each Movement Until Time Cap “Bottom Line” Clean and Jerk Complex 5 Sets:3-Position Power Clean3 Push Jerks […]

03.02.20

Monday, March 2, 2020 “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin WORKOUT OF THE DAY “Pinball” Back Squat On the Minute x 10:1 Pausing “One and One Quarter” Sets 1-2: 50%Sets 3-4: 53%Sets 5-6: 56%Sets 7-8: 59%Sets 9-10: 62% THEN 5 Rounds:1 Minute Wallballs (30/20)1 Minute Alternating Dumbbell Power Snatch (50/35) 1 Minute Bike 1 Minute Rest “Pinball” Back Squat On the Minute x 10:1 Pausing “One and One Quarter” Sets […]

03.01.20

Sunday, March 1, 2020 “There will never be a better you, than you.” WORKOUT OF THE DAY “Sleeveless Sunday” 3 Rounds:15 Push-ups 100′ Walking Lunge30 AbMat Sit-ups100′ Farmers Carry (70’s/50’s) “Sleeveless Sunday” 3 Rounds:15 Push-ups 100′ Walking Lunge30 AbMat Sit-ups100′ Farmers Carry (50’s/35’s) “Sleeveless Sunday” 3 Rounds:15 Push-ups 100′ Walking Lunge30 AbMat Sit-ups100′ Farmers Carry (35’s/20’s)

02.29.20

Saturday, February 29, 2020 “Your obsessions become your possessions.” – Ed Mylett WORKOUT OF THE DAY “Jackie Chan” 4 Rounds 0-2min.Max Cals Bike 3-5min.Max Thrusters (45/35) 6-8min.Max Pull Ups 8-9min.Rest “Jackie Chan” 4 Rounds 0-2min.Max Cals Bike 3-5min.Max Thrusters (45/35) 6-8min.Max Pull Ups 8-9min.Rest “Jackie Chan” 4 Rounds 0-2min.Max Cals Bike 3-5min.Max Thrusters (45/35) 6-8min.Max Pull Ups 8-9min.Rest

02.28.20

Friday, February 28, 2020 “75% Emotional, 25% Physical” WORKOUT OF THE DAY “Fortitude” Alternating On the Minute x 30Even Minutes: 15/12 Calorie RowOdd Minutes: 15 Burpees “Fortitude” Alternating On the Minute x 30Even Minutes: 15/12 Calorie RowOdd Minutes: 15 Burpees “Fortitude” Alternating On the Minute x 30Even Minutes: 15/12 Calorie RowOdd Minutes: 15 Burpees

02.27.20

Thursday, February 27, 2020 “If failure is not an option, neither is success.” WORKOUT OF THE DAY “PayPal” Teams of 2AMRAP 20:50 Medball Cleans (20/14)50 Straight Leg Sit Ups 50 Back Squats Round 1: 155/105Round 2: 185/135Round 3: 205/145Round 4: 225/155Round 5+: 245/165 (Max Reps) “PayPal” Teams of 2AMRAP 20:50 Medball Cleans (20/14)50 Straight Leg Sit Ups 50 Back Squats Round 1: 155/105Round 2: 185/135Round 3: 205/145Round 4: 225/155Round 5+: 245/165 (Max Reps) “PayPal” Teams of 2AMRAP 20:50 Medball Cleans […]

02.26.20

Wednesday, February 26, 2020 “If you fight for your limitations, you get to keep them.” – Jim Kwik WORKOUT OF THE DAY “Turbo Tax” Beast Builder V4On the 1:30 x 6 Sets:Set 1: 11 Deadlifts + 11 Push JerksSet 2: 11 Deadlifts + 9 Push JerksSet 3: 11 Deadlifts + 7 Push JerksSet 4: 11 Deadlifts + 5 Push JerksSet 5: 11 Deadlifts + 3 Push JerksSet 6: 11 Deadlifts + 1 Push Jerk THEN Turbo TaxAMRAP 15:30 Calorie Bike […]

02.25.20

Tuesday, February 25, 2020 “I want to see it, before I believe it.” WORKOUT OF THE DAY “Double Jeopardy” On the 4:00 x 5 Rounds:50 Double Unders5 Bar Muscle-ups 5 Power Snatches Build in Power Snatch Weight “Double Jeopardy” On the 4:00 x 5 Rounds:50 Double Unders5 Bar Muscle-ups 5 Power Snatches Build in Power Snatch Weight “Double Jeopardy” On the 4:00 x 5 Rounds:50 Double Unders5 Bar Muscle-ups 5 Power Snatches Build in Power Snatch Weight

02.24.20

Monday, February 24, 2020 “Don’t tell me who you are. Tell me what you are.” WORKOUT OF THE DAY “Deadliest Catch” 3 Rounds: 9 Front Squats (135/95)7 Toes to Bar5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (135/95)7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (135/95)7 Toes to Bar5 Lateral Barbell Burpees “Deadliest Catch” 3 Rounds: 9 Front Squats (95/65)7 Toes to Bar5 Lateral Barbell Burpees 30/21 Calorie Row […]

02.23.20

Sunday, February 23, 2020 “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson WORKOUT OF THE DAY “Sunday 60” 10-20-30:Single Arm Alternating Dumbbell Power SnatchesSingle Arm Dumbbell Hang Clean and JerksBike Calories Dumbbell: 50/35 “Sunday 60” 10-20-30:Single Arm Alternating Dumbbell Power SnatchesSingle Arm Dumbbell Hang Clean and JerksBike Calories Dumbbell: 50/35 “Sunday 60” 10-20-30:Single Arm Alternating Dumbbell Power SnatchesSingle Arm Dumbbell Hang Clean and JerksBike […]

02.22.20

Saturday, February 22, 2020 “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins WORKOUT OF THE DAY “Tight Rope” 5 Rounds:400 Meter Row8 Chest to bar Pull Ups 16 Double Dumbbell Row (40/25)24 Alternating Pistols “Tight Rope” 5 Rounds:400 Meter Row8 Chest to bar Pull Ups 16 Double Dumbbell Row (40/25)24 Alternating Pistols “Tight Rope” 5 Rounds:400 Meter Row8 Pull Ups 16 Double Dumbbell Row (30/20)24 Squats

02.21.20

Friday, February 21, 2020 “The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins WORKOUT OF THE DAY “Wise Men” Build to a heavy complex:1 Power Clean1 Front Squat1 Push Jerk AMRAP 3:Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) “Wise Men” Build to a heavy complex:1 Power Clean1 Front Squat1 Push Jerk AMRAP 3:Macho Man (135/95) Rest 3 Minutes AMRAP […]

02.20.20

Thursday, February 20, 2020 “There will never be a better you, than you.” WORKOUT OF THE DAY “Ground Ball” AMRAP 18: 100′ Walking Lunge1 Rope Climb15 KB High Pull (55/35)1 Rope Climb “Ground Ball” AMRAP 18: 100′ Walking Lunge1 Rope Climb15 KB High Pull (55/35)1 Rope Climb “Ground Ball” AMRAP 18: 100′ Walking Lunge1 Rope Climb15 KB High Pull (55/35)1 Rope Climb

02.19.20

Wednesday, February 19, 2020 “Whenever you find yourself on the side of the majority, it is time to pause and reflect.” — Mark Twain WORKOUT OF THE DAY “Long Haul” Beast Builder V3 On the Minute x 7: Thrusters Minute 1: 115/85Minute 2: 135/95Minute 3: 155/105Minute 4: 155/105Minute 5: 155/105Minute 6: 135/95Minute 7: 115/85 Max Unbroken Reps at Each Barbell1 set per minute THEN 2 Rounds:20 Push Presses (155/105)30 Single Dumbbell Box Step-ups 40 Burpees50/35 Calorie Row Box: 24/20 Dumbbell: 60/45 […]

02.17.20

Monday, February 17, 2020 “As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela WORKOUT OF THE DAY “Foot Locker” 5 Rounds:9 Toes to Bar15 Wallballs (30/20) Directly Into… 5 Rounds:9 Power Snatches (155/105)15 Overhead Squats (155/105) “Foot Locker” 5 Rounds:9 Toes to Bar15 Wallballs (20/14) Directly Into… 5 Rounds:9 Power Snatches (75/55)15 Overhead Squats (75/55) “Foot Locker” […]

02.18.20

Tuesday, February 18, 2020 “Head, Heart, Hands.” – Jim Kwik WORKOUT OF THE DAY “The Undertaker” Deadlift Build to Heavy Set of 5 “The Undertaker” AMRAP 13:75/50 Calorie Bike Directly Into… 5 Deadlifts (245/165)15 AbMat Sit-ups25 Double Unders “The Undertaker” Deadlift Build to Heavy Set of 5 “The Undertaker” AMRAP 13:75/50 Calorie Bike Directly Into… 5 Deadlifts (245/165)15 AbMat Sit-ups25 Double Unders “The Undertaker” Deadlift Build to Heavy Set of 5 “The Undertaker” AMRAP 13:75/50 Calorie Bike Directly Into… 5 Deadlifts (245/165)15 AbMat […]

02.16.20

Sunday, February 16, 2020 “Adversity causes some to break. For others, it breaks records.” WORKOUT OF THE DAY “Daily Double” For Time: 50 Wallballs (20/14) 50 AbMat Sit-ups100 Double Unders40 Wallballs (20/14) 40 AbMat Sit-ups80 Double Unders30 Wallballs (20/14) 30 AbMat Sit-ups60 Double Unders “Daily Double” For Time: 50 Wallballs (20/14) 50 AbMat Sit-ups100 Double Unders40 Wallballs (20/14) 40 AbMat Sit-ups80 Double Unders30 Wallballs (20/14) 30 AbMat Sit-ups60 Double Unders “Daily Double” For Time: 50 Wallballs (20/14) 50 AbMat Sit-ups100 […]

02.15.20

Saturday, February 15, 2020 “Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik WORKOUT OF THE DAY “Dead Sea” AMRAP 2: 15/12 Calorie Row9 Deadlifts (275/185)Max Bar Over Burpees Rest 1 Minute Between IntervalsGo Until 90 Burpees Are Completed “Dead Sea” AMRAP 2: 15/12 Calorie Row9 Deadlifts (245/165)Max Bar Over Burpees Rest 1 Minute Between IntervalsGo Until 90 Burpees Are Completed […]

02.14.20

Friday, February 14, 2020 Happy Valentine’s Day! WORKOUT OF THE DAY “FRAN” Front Squat On the 1:30 x 7 Sets: Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the 3:00): 3 Reps @ 75% Set 4 (On the 4:30): 1 Rep @ 83% Set 5 (On the 6:00): 3 Reps @ 75% Set 6 (On the 7:30): 1 Rep @ 86% Set 7 (On the 9:00): 12 Reps […]

02.13.20

Thursday, February 13, 2020 “Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene WORKOUT OF THE DAY “Moscow Mule” On the 4:00 x 6 Rounds:15 Russian Kettlebell Swings (70/53)50′ Handstand Walk21/15 Calorie Schwinn Bike “Moscow Mule” On the 4:00 x 6 Rounds:15 Russian Kettlebell Swings (70/53)50′ Walking Lunge21/15 Calorie Schwinn Bike “Moscow Mule” On the 4:00 x 6 Rounds:15 Russian Kettlebell Swings (53/35/53)50′ Walking Lunge21/15 Calorie Schwinn Bike

02.12.20

Wednesday, February 12, 2020 “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins WORKOUT OF THE DAY “Venti” Beast Builder #2on the 2:00 for 3 rounds6 snatch grip deadlifts3 hang power snatches6 overhead squats3 squat snatchesstart at 55-60% of 1rm snatch and build over the course of 3 sets “Venti” AMRAP 20:20 Wallballs (20/14)20 Single Arm Dumbbell Power Snatches (70/50) 20 Box Jumps (24/20)20 Single Arm Dumbbell Push Presses (70/50) 20 Calorie Row “Venti” Beast […]

02.11.20

Tuesday, February 11, 2020 “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire WORKOUT OF THE DAY “Swole Cycle” Bench Press Build to Heavy Set of 3 “Swole Cycle” Tabata Intervals: Strict Pull-upsBike CaloriesPush-upsBike Calories Tabata = 8 Rounds of :20 On, :10 Off “Swole Cycle” Bench Press Build to Heavy Set of 3 “Swole Cycle” Tabata Intervals: Strict Pull-upsBike CaloriesPush-upsBike Calories Tabata = 8 Rounds of :20 On, :10 Off […]

2.10.20

Monday, February 10, 2020 “How much do you care about getting better?” WORKOUT OF THE DAY “Underrated” Hang Squat Clean Build to Heavy Single “Underrated” AMRAP 9:30 Double Unders1 Hang Squat Clean (155/105) 30 Double Unders2 Hang Squat Cleans (155/105) 30 Double Unders3 Hang Squat Cleans (155/105) “Underrated” Hang Squat Clean Build to Heavy Single “Underrated” AMRAP 9:30 Double Unders1 Hang Squat Clean (135/95) 30 Double Unders2 Hang Squat Cleans (135/95) 30 Double Unders3 Hang Squat Cleans (135/95) “Underrated” Hang […]

02.09.20

Sunday, February 9, 2020 “What you resist, persists”. WORKOUT OF THE DAY “Dumb Luck” Buy-In: 60/45 Calorie BIke 5 Rounds:10 Alternating Dumbbell Power Snatches 10 Single Dumbbell Box Step-ups 100′ Single Dumbbell Famers Carry Cash-Out: 60/45 Calorie Bike Dumbbell: 50/35Box: 24/20 “Dumb Luck” Buy-In: 60/45 Calorie BIke 5 Rounds:10 Alternating Dumbbell Power Snatches 10 Single Dumbbell Box Step-ups 100′ Single Dumbbell Famers Carry Cash-Out: 60/45 Calorie Bike Dumbbell: 50/35Box: 24/20 “Dumb Luck” Buy-In: 60/45 Calorie BIke 5 Rounds:10 Alternating Dumbbell […]

02.08.20

Saturday, February 8, 2020 “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway WORKOUT OF THE DAY “Steel Toe” For Time (30 Minute Cap): 3 Rounds:500 Meter Row30 Toes to Bar Into… 15 Clean and Jerks (115/85)12 Clean and Jerks (135/95)9 Clean and Jerks (185/135) 6 Clean and Jerks (225/155)3 Clean and Jerks (275/185) “Steel Toe” For Time (30 Minute Cap): 3 Rounds:500 Meter Row30 Toes to Bar Into… 15 Clean and Jerks (115/85)12 Clean and Jerks (135/95)9 Clean […]

02.07.20

Friday, February 7, 2020 “I would rather die of passion than boredom.” – Vincent Van Gogh WORKOUT OF THE DAY “Stranger Things” Teams of 2AMRAP 25:3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Caloirie Bike6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Bike9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Calorie Bike …Climb By 3’s Each Round *Athletes Switch After Completing Full Rounds “Stranger Things” Teams of 2AMRAP 25:3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Caloirie Bike6 Wallballs (20/14) […]

02.06.20

Thursday, February 6, 2020 Happy Birthday, Coach George!! WORKOUT OF THE DAY “Four Square” On the 4:00 x 5 Rounds: 300/250 Meter Row20 GHD Sit-ups3 Barbell SDLHP *Athletes Build in Weight Over the 5 Rounds “Four Square” On the 4:00 x 5 Rounds: 300/250 Meter Row20 AbMat Sit-ups3 Barbell SDLHP *Athletes Build in Weight Over the 5 Rounds “Four Square” On the 4:00 x 5 Rounds: 300/250 Meter Row20 AbMat Sit-ups3 Barbell SDLHP *Athletes Build in Weight Over the 5 […]

02.05.20

Wednesday, February 5, 2020 “Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins WORKOUT OF THE DAY “Arm & Hammer” Beast Builder:AMRAP 3 minutesrest 3 minutesAMRAP 3 minutes 3 “Macho Man” Complexes (95/65)3 “Macho Man” Complexes (115/85)3 “Macho Man” Complexes (135/95)3 “Macho Man” Complexes (155/105)3 “Macho Man” Complexes (185/135)Max “Macho Man” Complexes (205/145) 1 Round of “Macho Man” is: 3 Power Cleans3 Front Squats3 Push Jerks Then “Arm & Hammer” Buy-In: 15 Clusters (165/115) 3 […]

02.04.20

Tuesday, February 4, 2020 “Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth WORKOUT OF THE DAY “Bubbles” Strict Gymnastics 3 Sets for Max Reps (Choose 1):Max Strict Handstand Push-ups Max Strict Ring DipsMax Push-ups “Bubbles” AMRAP 12:10 Burpees25 Double Unders “Bubbles” Strict Gymnastics 3 Sets for Max Reps (Choose 1):Max Strict Handstand Push-ups Max Strict Ring DipsMax Push-ups “Bubbles” AMRAP 12:10 Burpees25 Double Unders […]

02.03.20

Monday, February 3, 2020 “Water the flowers, not the weeds.” WORKOUT OF THE DAY “Dead Space” Back Squat WavesOn the 0: 9 Reps @ 70%On the 2: 7 Reps @ 77%On the 4: 5 Reps @ 84%On the 6: 3 Reps @ 89%On the 8: 1 Rep @ 96%On the 9: 1 Rep @ 99%On the 10: 1 Rep @ 102%On the 11: 1 Rep @ 105%On the 12: 1 Rep @ 108% Percentages of your 5RM Back Squat   […]

2.2.20

Sunday, February 2, 2020 “Muscles are meant for humans. They don’t discriminate genders.” — Amanda J. Barnhart WORKOUT OF THE DAY “Cin City” Push Press Build to a Heavy Set of 3 “Cin City” For Time: 21 Push Presses (95/65) 5 Rounds of “Cindy” 15 Push Presses (95/65) 3 Rounds of “Cindy” 9 Push Presses (95/65) 1 Rounds of “Cindy” “Cin City” Push Press Build to a Heavy Set of 3 “Cin City” For Time: 21 Push Presses (95/65) 5 Rounds of […]

2.1.20

Saturday, February 1, 2020 “If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover WORKOUT OF THE DAY “Deep End” 5 Rounds:1 Minute Row1 Minute Power Cleans (115/85)1 Minute Burpees1 Minute Rest “Deep End” 5 Rounds:1 Minute Row1 Minute Power Cleans (115/85)1 Minute Burpees1 Minute Rest “Deep End” 5 Rounds:1 Minute Row1 Minute Power Cleans (115/85)1 Minute Burpees1 Minute Rest

1.31.20

Friday, January 31, 2020 “What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower WORKOUT OF THE DAY “Paw Patrol” Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch1 Overhead Squat 1 Hang Squat Snatch “Paw Patrol” AMRAP 15:60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (155/105) “Paw Patrol” Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch1 Overhead Squat 1 Hang Squat Snatch “Paw Patrol” AMRAP […]

1.30.20

Thursday, January 30, 2020 “If we all did the things we are capable of doing, we would literally astound ourselves.” — Thomas Edison WORKOUT OF THE DAY “Triplets” For Time (25 Minute Cap): 15 Bench Press (135/95)16/12 Calorie Bike15 Deadlifts (185/135)16/12 Calorie Assault Bike 15 Bench Press (155/105)16/12 Calorie Bike15 Deadlifts (225/155)16/12 Calorie Bike 15 Bench Press (185/135)16/12 Calorie Bike15 Deadlifts (245/165)16/12 Calorie Bike “Triplets” For Time (25 Minute Cap): 15 Bench Press (115/85)16/12 Calorie Bike15 Deadlifts (155/105)16/12 Calorie Assault […]

1.29.20

Wednesday, January 29, 2020 “All progress depends on the irrational person.” WORKOUT OF THE DAY “Buckle Up” AMRAP 5: 100’ handstand walk 30 ghd situpsMax Calorie Row Rest 5 Minutes AMRAP 5: 100’ handstand walk30 ghd sit upsMax Calorie Row Rest 5 Minutes AMRAP 5: 100′ handstand walk30 ghd situpsMax Calorie Row “Buckle Up” AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-UpsMax Calorie Row Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking Lunge (50/35)50 AbMat Sit-upsMax Calorie Row […]

1.28.20

Tuesday, January 28, 2020 “Perfection can be spelled with the word paralysis.” – Churchill WORKOUT OF THE DAY “WOD TITLE” AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 bar muscle ups “WOD TITLE”​ AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 chest to bar pull ups  “WOD TITLE”​ AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box […]

1.27.20

Monday, January 27, 2020 “You can’t build on top of success you don’t acknowledge.” – Dallas Travers WORKOUT OF THE DAY “Rack City” Build to a Heavy Complex: 1 Power Clean 2 Front Squats 3 Push Jerks For Time:10 Power Cleans (175/115)50 Air Squats10 Front Squats (175/115)50 Air Squats10 Push Jerks (175/115)50 Air Squats “Rack City” Build to a Heavy Complex: 1 Power Clean 2 Front Squats 3 Push Jerks For Time:10 Power Cleans (155/105)50 Air Squats10 Front Squats (155/105)50 […]

1.26.20

Sunday, January 26, 2020 “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” — Steve Maraboli WORKOUT OF THE DAY “Spike Ball” 3 Rounds:100′ Walking Lunge20 Kettlebell SDLHP100′ Walking Lunge20 Kettlebell Taters KB: 55/35 “Spike Ball” 3 Rounds:100′ Walking Lunge20 Kettlebell SDLHP100′ Walking Lunge20 Kettlebell Taters KB: 55/35 “Spike Ball” 3 Rounds:100′ Walking Lunge20 Kettlebell SDLHP100′ Walking Lunge20 Kettlebell Taters KB: 55/35

1.25.20

Saturday, January 25, 2020 “If you aren’t going all the way, why go at all?” – Joe Namath WORKOUT OF THE DAY “Group Hug” AMRAP 24:6 Toes to Bar6 Hang Power Cleans6 Front Squats Bar Increases Every 3 Rounds Weight 1: 75/55Weight 2: 95/65Weight 3: 115/85Weight 4: 135/95Weight 5: 155/105 (AMRAP) “Group Hug”​ AMRAP 24:6 Toes to Bar6 Hang Power Cleans6 Front Squats Bar Increases Every 3 Rounds Weight 1: 75/55Weight 2: 95/65Weight 3: 115/85Weight 4: 135/95Weight 5: 155/105 (AMRAP) […]

1.24.20

Friday, January 24, 2020 “If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum.” — Holly Near WORKOUT OF THE DAY “Crash Test” Deadlift – 10 Minutes to Build to a heavy double  then For Time: 1,500 Meter Row 30 Deadlifts (245/165)45 Lateral Barbell Burpees “Crash Test” Deadlift – 10 Minutes to Build to a heavy double  then For Time: 1,500 Meter Row 30 Deadlifts (245/165)45 Lateral Barbell Burpees “Crash Test” Deadlift […]

1.23.20

Thursday, January 23, 2020 “If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback.” — Brene Brown WORKOUT OF THE DAY “Ab-sured” On the 3:00 x 6 Rounds:18 GHD Sit-ups16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight* “Ab-sured” On the 3:00 x 6 Rounds:24 AbMat Sit-ups16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight* “Ab-sured” On the 3:00 x 6 Rounds:24 AbMat Sit-ups16/12 Calorie […]

1.22.20

Wednesday, January 22, 2020 “Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps WORKOUT OF THE DAY “Opening Day” 21-15-9: Wallballs (30/20) Pull-up Thrusters (115/85) Box Jumps (30/24) Kettlebell Swings (70/55) “Opening Day” 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) “Opening Day” 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

1.21.20

Tuesday, January 21, 2020 “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive […]

1.20.20

Monday, January 20, 2020 “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius WORKOUT OF THE DAY “Dumbledore” Back Squat Build to A Heavy Set of 5 Then For Time: 70/50 Calorie Bike30 Single Arm Dumbbell Hang Clean and Jerk (70/50) 50 Single Dumbbell Goblet Squats (70/50) 30 Single Arm Dumbbell Hang Clean and Jerk (70/50) 70/50 Calorie Bike “Dumbledore” Back Squat Build to A Heavy Set of 5 Then For Time: 70/50 Calorie Bike30 […]

1.19.20

Sunday, January 19, 2020 “Regardless of what the problem is, the answer is to squat.” — Greg Glassman WORKOUT OF THE DAY “Carousel” 5 Rounds: 9 Push Preses (115/85)15 Kettlebell Swings (53/35)20 Goblet Lunges (53/35)Rest 1 Minute Between Rounds “Carousel” 5 Rounds: 9 Push Preses (115/85)15 Kettlebell Swings (53/35)20 Goblet Lunges (53/35)Rest 1 Minute Between Rounds “Carousel” 5 Rounds: 9 Push Preses (115/85)15 Kettlebell Swings (53/35)20 Goblet Lunges (53/35)Rest 1 Minute Between Rounds

1.18.20

Saturday, January 18, 2020 “The privilege of a lifetime, is being who you are.” Joseph Campbell WORKOUT OF THE DAY “Lethal Weapon” AMRAP 20:1 Round of “The Chief”250 Meter Row2 Rounds of “The Chief”250 Meter Row3 Rounds of “The Chief”250 Meter Row…Continue to Add 1 Round Until Cap_______________________1 Round of “The Chief”:3 Power Cleans (135/95)6 Push-ups9 Air Squats “Lethal Weapon” AMRAP 20:1 Round of “The Chief”250 Meter Row2 Rounds of “The Chief”250 Meter Row3 Rounds of “The Chief”250 Meter Row…Continue […]

1.17.20

Friday, January 17, 2020 “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb WORKOUT OF THE DAY “Blue Steel” 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 75/50 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 75/50 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) “Blue Steel” 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar […]

1.16.20

Thursday, January 16, 2020 “The signature of mediocrity is chronic inconsistency.” — James C. Collins WORKOUT OF THE DAY “Diane” 21-15-9:Deadlifts (225/155)Handstand Push-ups “Diane” 21-15-9:Deadlifts (225/155)Handstand Push-ups “Diane” 21-15-9:Deadlifts (225/155)Handstand Push-ups

1.15.20

Wednesday, January 15, 2020 “The future belongs to those who prepare for it today.” – Malcolm X WORKOUT OF THE DAY “Four Loko” On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats (225/155) “Four Loko” On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats (165/115) “Four Loko” On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats (135/95)

1.14.20

Tuesday, January 14, 2020 “Pursue one great decisive aim with force and determination.” – Carls Von Karlswich WORKOUT OF THE DAY “Part Time” 3 Rounds:12 Burpees 18 chest to bar Pull-ups Directly Into… 3 Rounds:12 double Dumbbell power Snatches (50/35)30/21 calorie bike “Part Time” 3 Rounds:12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into… 3 Rounds:12 Alternating Dumbbell Snatches (50/35)30/21 calorie bike “Part Time” 3 Rounds:12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into… 3 Rounds:12 Alternating Dumbbell Snatches (50/35)30/21 calorie bike

1.13.20

Monday, January 13, 2020 “We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle WORKOUT OF THE DAY “Air Fryer” Power Clean and Jerk – Build to a Heavy Single “Air Fryer”3 Rounds:20 pistols10 power cleans 20 box jump overs10 push Jerks(165/115) “Air Fryer” Power Clean and Jerk – Build to a Heavy Single “Air Fryer”3 Rounds:50 Air Squats10 Power Clean and Jerks (135/95) “Air Fryer” Power Clean and Jerk – Build to a Heavy Single “Air […]

1.12.20

Sunday, January 12, 2020 “I really think a champion is defined not by their wins, but by how they can recover when they fall.” — Serena Williams WORKOUT OF THE DAY “Upper Crust” 10 Rounds:4 Strict Pull-ups8 Push-ups12 Calorie Row “Upper Crust” 10 Rounds:4 Strict Pull-ups8 Push-ups12 Calorie Row “Upper Crust” 10 Rounds:4 Strict Pull-ups8 Push-ups12 Calorie Row

1.11.20

Saturday, January 11, 2020 “Champions are made from something they have deep inside them–a desire, a dream, a vision.” — Muhammad Ali WORKOUT OF THE DAY “Bike Drop” For Time (30 Minute Cap):25 Calorie Bike25 Power Snatches (75/55)25 Thrusters (75/55)25 Calorie Bike20 Power Snatches (95/65)20 Thrusters (95/65)25 Calorie Bike15 Power Snatches (115/85)15 Thrusters (115/85)25 Calorie Bike10 Power Snatches (135/95)10 Thrusters (135/95)25 Calorie Bike5 Power Snatches (155/105)5 Thrusters (155/105) “Bike Drop” For Time (30 Minute Cap):25 Calorie Bike25 Power Snatches (75/55)25 […]

1.10.20

Friday, January 10, 2020 “I’ll either find a way, or I’ll make one.” – Hannibal WORKOUT OF THE DAY “Marston” AMRAP 20:1 Deadlift (315/205)10 Toes to Bar 15 Lateral Barbell Burpees “Marston” AMRAP 20:1 Deadlift (225/155)10 Toes to Bar 15 Lateral Barbell Burpees “Marston” AMRAP 20:1 Deadlift (185/135)10 Toes to Bar 15 Lateral Barbell Burpees

1.9.20

Thursday, January 9, 2020 “I am not here for me. I am here for we, and we are here for them.” WORKOUT OF THE DAY “iMax” A)5 sets of1 pausing push jerk1 push jerk*2 second pause in the dip. 2 second pause in the catch B)On the 3:00 x 5 Rounds:15 kettlebell SDLHP (53/35)10 Box Jump Overs (24/20)5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk “iMax” A)5 sets of1 pausing push jerk1 push jerk*2 second […]

1.8.20

Wednesday, January 8, 2020 “Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown WORKOUT OF THE DAY “Airplane Mode” 12-9-6:Strict Chest to Bar Pull-upsStrict Deficit Handstand Push-upsDirectly Into…6-9-12:Strict Pull-upsStrict Handstand Push-ups (Floor)*10 minute time cap 2 Rounds:75/50 Calorie Assault Bike 1k Row50 Wallballs (20/14) “Airplane Mode” 12-9-6:Strict Chest to Bar Pull-upsStrict Deficit Handstand Push-upsDirectly Into…6-9-12:Strict Pull-upsStrict Handstand Push-ups (Floor)*10 minute time cap 2 Rounds:75/50 Calorie Assault Bike 1k Row50 Wallballs (20/14) “Airplane Mode” 12-9-6:Strict Pull-upsStrict Handstand Push-upsDirectly Into…6-9-12:Strict Pull-upsStrict Handstand […]

1.7.20

Tuesday, January 7, 2020 “80% of success is showing up.” – Woody Allen WORKOUT OF THE DAY “Zoolander” Pausing Power Clean1 Pausing Power Clean1 Power Clean 3 rounds for time50 double unders15 bar facing burpees10 power cleansround 1: 185/135round 2: 225/155round 3: 245/165 “Zoolander” Pausing Power Clean1 Pausing Power Clean1 Power Clean AMRAP 15:30 Double Unders10 Power Cleans (155/105)30 Double Unders10 Lateral Barbell Burpees “Zoolander” Pausing Power Clean1 Pausing Power Clean1 Power Clean AMRAP 15:30 Double Unders10 Power Cleans (115/85)30 […]

1.6.20

Monday, January 6, 2020 “Death is one prophecy that hasn’t failed.” – Edmund Wilson WORKOUT OF THE DAY “Grim Reaper” Back Squat Waves on the 0:00: 4@89%on the 1:30: 3@95%on the 3:00: 2 @101% on the 5:00: 4@95%on the 6:30: 3@101%on the 8:00: 2@107% AMRAP 5:21-15-9:Overhead Squats (115/85)Toes to Bar Rest 5 Minutes AMRAP 5:15-12-9Thrusters (115/85)Chest to Bar Pull-ups “Grim Reaper” Back Squat Waves on the 0:00: 4@89%on the 1:30: 3@95%on the 3:00: 2 @101% on the 5:00: 4@95%on the […]

1.5.20

Sunday, January 5, 2020 “Let everything happen to you: Beauty and Terror. Just keep going. No feeling is final.” — Rainer Maria Rilke, “Go to the Limits of Your Longing” WORKOUT OF THE DAY “Double Zero” AMRAP 15:15/12 Calorie Bike 30 Russian Kettlebell Swings (70/53)60 Double Unders “Double Zero” AMRAP 15:15/12 Calorie Bike 30 Russian Kettlebell Swings (70/53)60 Double Unders “Double Zero” AMRAP 15:15/12 Calorie Bike 30 Russian Kettlebell Swings (70/53)60 Double Unders

1.4.20

Saturday, January 4, 2019 “Rome was not built in a day.” – John Heywood WORKOUT OF THE DAY “Quarter Pounder” 2 Rounds:400 Meter Run30 Single Dumbbell Box Step-Ups (24/20)400 Meter Run30 Single Dumbbell Hang Clean & Jerks 400 Meter Run30 Single Dumbbell Power Snatches Dumbbell: 70/50 “Quarter Pounder” 2 Rounds:400 Meter Run30 Single Dumbbell Box Step-Ups (24/20)400 Meter Run30 Single Dumbbell Hang Clean & Jerks 400 Meter Run30 Single Dumbbell Power Snatches Dumbbell: 50/35 “Quarter Pounder” 2 Rounds:400 Meter Run30 […]

1.3.20

Friday, January 3, 2020 “The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein WORKOUT OF THE DAY “Speedo” AMRAP 20: 500 Meter Row30 double unders10 Thrusters (95/65) “Speedo” AMRAP 20: 500 Meter Row30 double unders10 Thrusters (75/55) “Speedo” AMRAP 20: 500 Meter Row30 double unders10 Thrusters (75/55)

1.2.20

Thursday, January 2, 2019 “Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn WORKOUT OF THE DAY “Cheaper by the Dozen” Romanian Deadlift Build to a Moderate Set of 6 “Cheaper by the Dozen” AMRAP 12: 3 Deadlifts (245/165)3 Toes to Bar 3 Calorie Erg Bike6 Deadlifts (245/165)6 Toes to Bar 6 Calorie Erg Bike…Up By 3’s Until Finish “Cheaper by the Dozen” Romanian Deadlift Build to a Moderate Set of 6 “Cheaper by the […]

1.1.20

Wednesday, January 1, 2020 HAPPY NEW YEAR! We hope you are as excited about the upcoming year as we are! We are open today from 11am to 1pm with one class at 11:30. WORKOUT OF THE DAY “2020” 5 rounds of: 20 bar over burpees 1 power cleans 1 front squats 20 V-Ups Men: 225 lb. Women: 155 lb. Rest 1:00 Between Rounds “2020” 5 rounds of: 20 bar over burpees 1 power cleans 1 front squats 20 V-Ups Men: […]

12.31.19

Tuesday, December 31, 2019 “If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin WORKOUT OF THE DAY “Aleve” 12 strict handstand push ups12 strict pull-ups9 strict handstand push ups9 strict pull-ups6 strict handstand push ups6 strict pullups9 minute time cap For Time: Buy-In: 50/35 Calorie Assault Bike 21-15-9Shoulder to Overhead (135/95) 12-9-6 Bar Muscle Up Cash-Out: 50/35 Calorie Assault Bike “Aleve” 12 strict handstand push ups12 strict pull-ups9 strict handstand push ups9 strict pull-ups6 […]

12.30.19

Monday, December 30, 2019 “The opposite of play is not work. The opposite of play is depression.” – Brene Brown WORKOUT OF THE DAY “Fight or Flight” Hang Snatch Complex:5 sets of1 snatch deadlift1 high hang power snatch1 hang Squat Squat AMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (115/85)20 Box Jumps (24/20)20 Front Squats (115/85)20/15 Calorie Row “Fight or Flight” Hang Snatch Complex:5 sets of1 snatch deadlift1 high hang power snatch1 hang Squat Squat AMRAP 20:20 Wallballs (20/14)20 Hang Power […]

12.29.19

Sunday, December 29, 2019 “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” — Ferris Bueller WORKOUT OF THE DAY “Wet Suit” 5 Rounds:21/15 Calorie Row2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats “Wet Suit” 5 Rounds:21/15 Calorie Row2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats “Wet Suit” 5 Rounds:21/15 […]

12.28.19

Saturday, December 28, 2019 “Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams WORKOUT OF THE DAY “PERFECT BAR” 3 Rounds: 1 Round of “DT” 200 Meter Run 85/65 Calorie Schwinn Bike 3 Rounds: 1 Round of “DT” 200 Meter Run * 1st Half Barbell: 175/115* 2nd Half Barbell: 155/105 “PERFECT BAR” 3 Rounds: 1 Round of “DT” 200 Meter Run 85/65 Calorie Schwinn Bike 3 Rounds: 1 Round of “DT” 200 […]

12.27.19

Friday, December 27, 2019 “You are what you do, not what you say you’ll do”. – C.G. Jung WORKOUT OF THE DAY “Water Weight” Tempo OHS 5×1 Then:3 Rounds:25 Overhead Squats (95/65)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20) “Water Weight” Tempo OHS 5×1 Then:3 Rounds:25 Overhead Squats (75/55)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20) “Water Weight” Tempo OHS 5×1 Then:3 Rounds:25 Overhead Squats (75/55)15 Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20)

12.26.19

Thursday, December 26, 2019 Open today 8am to 7pm. Classes at 8:30, 11:30, 4:30, 5:30. WORKOUT OF THE DAY “Punching Bag” 5 Rounds x AMRAP 3:10 D-Ball Cleans (150/100)20 Double Unders10 D-Ball Reverse Lunges (150/100)20 Double Unders Rest 1 Minute Between Round “Punching Bag” 5 Rounds x AMRAP 3:10 Dumbbell Power Cleans (50/35)20 Double Unders10 Dumbbell Reverse Lunges (50/35)20 Double Unders Rest 1 Minute Between Round “Punching Bag” 5 Rounds x AMRAP 3:10 Dumbbell Power Cleans (35/20)40 Single Unders10 Dumbbell […]

12.25.19

Wednesday, December 25, 2019 Merry Christmas! We are closed today, but open tomorrow at 8am until 7pm. Classes run at 8:30, 11:30, 4:30, 5:30. WORKOUT OF THE DAY “Merry Fitmas” 12 Minute AMRAP25 Squats25 Sit Ups 25 Commandos  “Merry Fitmas” 12 Minute AMRAP25 Squats25 Sit Ups 25 Commandos  “Merry Fitmas” 12 Minute AMRAP25 Squats25 Sit Ups 25 Commandos 

12.24.19

Tuesday, December 24, 2019 Merry Christmas Eve. We are open 8am to 1pm. We will run 2 official heats of the workout at 8:30 and 11:30, but feel free to work in whenever you can make it! WORKOUT OF THE DAY “12 Days” For Time: 1 Thruster (135/95)2 Hang Power Cleans (135/95)3 Deadlifts (135/95)4 Burpees5 Toes to Bar6 Box Jumps (24/20)7 HSPU8 Reverse Lunges9 Kettlebell Swings (53/35)10 GHD Sit-ups11 Wallballs (20/14)12 Calorie Bike   “12 Days” For Time: 1 Thruster […]

12.23.19

Monday, December 23, 2019 “Think like an immigrant. Act like an artisan.” WORKOUT OF THE DAY “Dopamine” Back Squat Waves  on the 0:00 6 Reps @ 82%on the 1:30 4 Reps @ 88%on the 3:00 2 Reps @ 94% on the 5:30 6 Reps @ 88%on the 7:00 4 Reps @ 94%on the 8:30 2 Reps @ 100% *Percentages Off 5RM Back Squat* Every 5 Minutes x 4 Rounds: 20/14 Calorie Row50′ HS Walk30/20 Calorie Bike “Dopamine” Back Squat Waves  […]

12.22.19

Sunday, December 22, 2019 “It’s easy to be distracted by difficulty. The difficulty of the work fills your focus, rather than the importance and impact of it’s value. Effort and energy fade when short-term difficulty is a higher focus than long term value.” — Brian Kight WORKOUT OF THE DAY “WOD TITLE” 10 Rounds For Time:3 Devil Press 50/35s10 Toes-To-Bar30 Double Unders “WOD TITLE”​ 10 Rounds For Time:3 Devil Press 35/25s10 Toes-To-Bar30 Double Unders “WOD TITLE”​ 10 Rounds For Time:3 […]

12.21.19

Saturday, December 21, 2019 “Never confuse movement, with action” – Ernest Hemingway WORKOUT OF THE DAY “Step Ladder” For Time 1×30 HSPU60 DB Snatch (50/35)90 Lunges 2x 15 HSPU30 DB Snatch (50/35)45 Lunges3x 10 HSPU20 DB Snatch (50/35)30 Lunges “Step Ladder” For Time 1×30 HSPU60 DB Snatch (50/35)90 Lunges 2x 15 HSPU30 DB Snatch (50/35)45 Lunges3x 10 HSPU20 DB Snatch (50/35)30 Lunges “Step Ladder” For Time 1×30 DB Press60 DB Snatch90 Lunges 2x 15 DB Press30 DB Snatch45 Lunges3x 10 […]

12.20.19

Friday, December 20, 2019 “Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” WORKOUT OF THE DAY “Blitzen” Thruster Build to Heavy Single “Blitzen” 5 Rounds:20/15 Calorie Row10 Thrusters (115/85) “Blitzen” Thruster Build to Heavy Single “Blitzen” 5 Rounds:20/15 Calorie Row10 Thrusters (95/65) “Blitzen” Thruster Build to Heavy Single “Blitzen” 5 Rounds:20/15 Calorie Row10 Thrusters (95/65)

12.19.19

Thursday, December 19, 2019 “The best revenge is to be unlike him who performed the injury.” — Marcus Aurelius WORKOUT OF THE DAY “Eighth Grade” Tabata (8 x :20 On, :10 Off): Kettlebell Swings (53/35)Bike CaloriesKettlebell Box Step-ups (53/35 to 24/20)Bike Calories “Eighth Grade” Tabata (8 x :20 On, :10 Off): Kettlebell Swings (53/35)Bike CaloriesKettlebell Box Step-ups (53/35 to 24/20)Bike Calories “Eighth Grade” Tabata (8 x :20 On, :10 Off): Kettlebell Swings (53/35)Bike CaloriesKettlebell Box Step-ups (53/35 to 24/20)Bike Calories

12.18.19

Wednesday, December 18, 2019 “Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale WORKOUT OF THE DAY “Happy Hour” On a running clock0:00-14:003 Rounds:12 Power Cleans (135/95)8 Bar Muscle Ups12 Push Jerks (135/95)8 Toes to Bar*if you finish before 14:00, rest14:00-15:00 rest15:00-22:00: 7 minutes to establish a max power clean and jerk “Happy Hour” On a running clock0:00-14:003 Rounds:12 Power Cleans (135/95)12 Pull-ups 12 Push Jerks (135/95)12 Toes to Bar*if you finish before 14:00, […]

12.17.19

Tuesday, December 17, 2019 “Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin WORKOUT OF THE DAY “Castaway” Hang Power Snatch Build to Heavy Set of 3 “Castaway” For Time: 70 Pistols 50/35 Calorie Row25 Hang Power Snatches (115/85) “Castaway” Hang Power Snatch Build to Heavy Set of 3 “Castaway” For Time: 100 Air Squats50/35 Calorie Row25 Hang Power Snatches (105/75) “Castaway” Hang Power Snatch Build to Heavy Set of 3 […]

12.16.19

Monday, December 16, 2019 “Our patience will achieve more than our force.” – Edmund Burke WORKOUT OF THE DAY “Wonderwall” For Time: 90 Double Unders, 30 Bar Facing Burpees90 Double Unders, 30 Wallballs (30/20)90 Double Unders, 30 Deadlifts (255/185)90 Double Unders, 30 Wallballs (30/20)90 Double Unders, 30 Bar Facing Burpees “Wonderwall” For Time: 60 Double Unders, 30 Burpees60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30 Deadlifts (225/155)60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30 Burpees “Wonderwall” For Time: […]

12.15.19

Sunday, December 15, 2019 “Knowing that we can be loved exactly as we are gives us all the best opportunity for growing into the healthiest of people.” — Mr. Rogers WORKOUT OF THE DAY “side hustle” AMRAP 15:20 Russian Kettlebell Swings (70/53)300′ Single Kettlebell Farmers Carry (70/53)400 Meter Row “side hustle” AMRAP 15:20 Russian Kettlebell Swings (70/53)300′ Single Kettlebell Farmers Carry (70/53)400 Meter Row “side hustle” AMRAP 15:20 Russian Kettlebell Swings (70/53)300′ Single Kettlebell Farmers Carry (70/53)400 Meter Row

12.14.19

Saturday, December 14, 2019 “If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr WORKOUT OF THE DAY “powder keg” AMRAP 5: 600 Meter Run1 Round of “Cindy”Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 400 Meter Run2 Rounds of “Cindy”Max Clean and Jerks (185/135) Rest 5 Minutes AMRAP 5: 200 Meter Run3 Rounds of […]

12.13.19

Friday, December 13, 2019 “You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie) WORKOUT OF THE DAY “Stairmaster” 30-20-10:Row CaloriesDumbbell Box Step-ups (50/35) Directly Into… 10-20-30:Alternating Dumbbell Snatches (50/35)Wallballs (30/20) “Stairmaster” 30-20-10:Row CaloriesDumbbell Box Step-ups (50/35) Directly Into… 10-20-30:Alternating Dumbbell Snatches (50/35)Wallballs (20/14) “Stairmaster”​ 30-20-10:Row CaloriesDumbbell Box Step-ups (35/20) Directly Into… 10-20-30:Alternating Dumbbell […]

12.12.19

Thursday, December 12, 2019 “Strength is only built from difficulty.” — Shane Trotter WORKOUT OF THE DAY “Body Slam” On the 4:00 x 5 Rounds:20 GHD Sit-ups15 kettlebell SDLHP (53/35)5 Push Press*increase weight each round on push presses* “Body Slam” On the 4:00 x 5 Rounds:25 AbMat Sit-ups15 kettlebell SDLHP (53/35)5 Push Press*increase weight each round on push presses* “Body Slam” On the 4:00 x 5 Rounds:25 AbMat Sit-ups15 kettlebell SDLHP (53/35)5 Push Press*increase weight each round on push presses*

12.11.19

Wednesday, December 11, 2019 “When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut WORKOUT OF THE DAY “Geico” A) Front Squat Build to Heavy Set of 3 B) AMRAP 15:60 Double Unders30/21 Calorie Assault Bike15 Front Squats (185/135) “Geico” A) Front Squat Build to Heavy Set of 3 B) AMRAP 15:60 Double Unders30/21 Calorie Assault Bike15 Front Squats (155/105) “Geico” A) Front Squat Build to Heavy Set of 3 B) AMRAP 15:60 Double […]

12.10.19

Tuesday, December 10, 2019 “For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister WORKOUT OF THE DAY “Lead Foot” AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
Rest 4 Minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
Rest 4 Minutes 
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups “Lead Foot” AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
Rest 4 Minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 […]

12.9.19

Monday, December 9, 2019 “I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya WORKOUT OF THE DAY “Power Move” A) 5×1 Tempo OHS B) AMRAP 10:6 Power Snatches (115/85)9 Overhead Squats (115/85)12 Box Jumps (30/24) “Power Move” A) 5×1 Tempo OHS B) AMRAP 10:6 Power Snatches (95/65)9 Overhead Squats (95/65)12 Box Jumps (24/20) “Power Move” A) 5×1 Tempo OHS B) […]

12.8.19

Sunday, December 8, 2019 “What are you avoiding just because you know the answer is painful?” — James Clear WORKOUT OF THE DAY “Walk the Walk” For Time: 100/75 Calorie Bike100′ “regional” Walking overhead Lunge (50/35)60 GHD Sit-ups100′ “regional” Walking overhead Lunge (50/35)100/75 Calorie Bik “Walk the Walk” For Time: 100/75 Calorie Bike150′ Walking Lunge75 GHD Sit Ups150′ Walking Lunge100/75 Calorie Bike “Walk the Walk” For Time: 100/75 Calorie Bike150′ Walking Lunge75 AbMat Sit-ups150′ Walking Lunge100/75 Calorie Bike

12.7.19

Saturday, December 7, 2019 “I define anxiety as experiencing failure in advance.” – Seth Godin WORKOUT OF THE DAY “HOT & HEAVY” 5 Rounds For Time (25 Minute Cap): 21/15 Calorie Bike12 Chest to bar Pull Ups9 Power Cleans6 Thrusters Round 1: 95/65Round 2: 115/85Round 3: 135/95Round 4: 155/105Round 5: 175/115 “HOT & HEAVY” 5 Rounds For Time (25 Minute Cap): 21/15 Calorie Bike12 Chest to bar Pull Ups9 Power Cleans6 Thrusters Round 1: 95/65Round 2: 115/85Round 3: 135/95Round 4: […]

12.6.19

Friday, December 6, 2019 “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo WORKOUT OF THE DAY “Hot Rod” 10 Rounds:200m Run3 Back Squats (255/185)5 Strict Deficit HSPU Back Squats come from the rack. “Hot Rod” 10 Rounds:200m Run3 Back Squats (255/185)5 Strict HSPU Back Squats come from the rack. “Hot Rod” 10 Rounds:200m Run3 Back Squats (255/185)5 Strict HSPU Back Squats come from the rack.

12.5.19

Thursday, December 5, 2019 “The purpose of a goal is not to get it. The purpose of a goal is who you become in pursuit of it.” — Tony Robbins WORKOUT OF THE DAY “Mood Swing” AMRAP 16:30/21 Calorie Bike12 Kettlebell Swings (70/53)2 Legless Rope Climbs (15′) “Mood Swing”​ AMRAP 16:30/21 Calorie Bike12 Kettlebell Swings (70/53)2 Rope Climbs (15′) “Mood Swing” AMRAP 16:30/21 Calorie Bike12 Kettlebell Swings (70/53)2 Rope Climbs (15′)

12.4.19

Wednesday, December 4, 2019 “I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale WORKOUT OF THE DAY “Low Tide” Clean Pull Complex 6 Sets:1 Tempo Clean Pull1 Clean Pull AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (155/105)25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (185/135)25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (205/145)25 Double Unders   “Low […]

12.3.19

Tuesday, December 3, 2019 “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear WORKOUT OF THE DAY “Little Dipper” Pressing Complex5 Sets:1 Push Press2 Push Jerks “Little Dipper”21-15-9:Push Jerks (155/105)Lateral Barbell Burpees “Little Dipper” Pressing Complex5 Sets:1 Push Press2 Push Jerks “Little Dipper”21-15-9:Push Jerks (135/95)Lateral Barbell Burpees “Little Dipper” […]

12.2.19

Monday, December 2, 2019 “Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen WORKOUT OF THE DAY “Flinstones” Back Squat Waves: on the 0:00 6 Reps @ 76%on the 2:00 4 Reps @ 82%on the 4:00 2 Reps @ 88%on the 6:00 6 Reps @ 82%on the 8:00 4 Reps @ 88%on the 10:00 2 Reps @ 94% AMRAP 2042 Wallballs (20/14)30/21 Calorie Bike12 bar muscle ups4 barbell squat […]

12.1.19

Sunday, December 1, 2019 “The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking WORKOUT OF THE DAY “Shoulder Pads” Strict Press Build to a Heavy Set of 3 “Shoulder Pads” Ascending Ladder for 8 Minutes:3 Strict Presses (95/65), 100 Meter Run6 Strict Presses (95/65), 100 Meter Run9 Strict Presses (95/65), 100 Meter Run “Shoulder Pads” Strict Press Build to a Heavy Set of 3 “Shoulder Pads” Ascending Ladder for 8 Minutes:3 Strict […]

11.30.19

Saturday, November 30, 2019 “Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammed Ali WORKOUT OF THE DAY “Iron Lotus” For Time (30 Minute Cap): 400 Meter Run500 Meter Row40/30 Calorie Bike20 Dumbbell Box Step-Overs (24/20)20 Dumbbell Thrusters 20 Dumbbell Devil Presses20 Dumbbell Thrusters 20 Dumbbell Box Step-Overs (24/20)40/30 Calorie Bike500 Meter Row400 Meter […]

11.29.19

Friday, November 29, 2019 “Live life on purpose”” – Simon Sinek WORKOUT OF THE DAY “Steam Roller” Tempo Deadlift Build to a Moderate Single *Tempo: 5 Seconds Up & Down “Steam Roller” For Time:25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts Barbell: (345/245) “Steam Roller” Tempo Deadlift Build to a Moderate […]

11.27.19

Wednesday, November 27, 2019 “Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink WORKOUT OF THE DAY “Power Wheels” 3-Position Power SnatchBuild to a Heavy Complex “Power Wheels” AMRAP 3:12/9 Calorie Bike12 Power Snatches (115/85) Rest 3 Minutes AMRAP 3:12/9 Calorie Bike8 Power Snatches (135/95) Rest 3 Minutes AMRAP 3:12/9 Calorie Bike4 Power Snatches (155/105) “Power Wheels” 3-Position Power SnatchBuild to a Heavy […]

11.26.19

Tuesday, November 26, 2019 “Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene WORKOUT OF THE DAY “Snack Bar” 3 Rounds:400 Meter Run10 Power Cleans (185/135)500/400 Meter Row10 Push Jerks (185/135) “Snack Bar” 3 Rounds:400 Meter Run10 Power Cleans (115/80)500/400 Meter Row10 Push Jerks (115/80) “Snack Bar” 3 Rounds:400 Meter Run10 Power Cleans (95/65)500/400 Meter Row10 Push Jerks (95/65)

11.25.19

Monday, November 25, 2019 “I was complaining I had no shoes, until I met a man who had no feet.” – Confucius WORKOUT OF THE DAY “Taco Bell” Back Squat3 Sets of 5 “Taco Bell” 3 rounds for time100 double unders 10 dumbbell squat Snatches 50/35 “Taco Bell” Back Squat3 Sets of 5 “Taco Bell” AMRAP 9:35 Double Unders 25 Air Squats15 Kettlebell Swings (53/35) “Taco Bell” Back Squat3 Sets of 5 “Taco Bell” AMRAP 9:70 Single Unders 25 Air […]

11.24.19

Sunday, November 24, 2019 “When you have to make a choice and you don’t make it, that itself is a choice.” – William James WORKOUT OF THE DAY “Krabby Patty” For Time: 1k Row 30 Power Snatches (135/95) 1k Row “Krabby Patty” For Time: 1k Row 30 Power Snatches (115/85) 1k Row “Krabby Patty” For Time: 1k Row 30 Power Snatches (95/65) 1k Row

11.23.19

Saturday, November 22, 2019 “Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill WORKOUT OF THE DAY “Smash Mouth” 3 Rounds: 800 Meter Run 21/15 Calorie Assault Bike 3 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees “Smash Mouth” 3 Rounds: 800 Meter Run 21/15 Calorie Assault Bike 3 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: […]

11.22.19

Friday, November 22, 2019 “Integrity is not a noun. It’s a verb.” WORKOUT OF THE DAY “Singled Out” On the Minute x 9:1 Tempo Front Squat Tempo:* 5 Seconds Down* 2 Second Pause* Aggressively Stand Sets 1-3: 60%Sets 4-6: 64%Sets 7-9: 68% THEN 3 Rounds:1 Minute Wallballs (30/20)1 Minute Single Arm Dumbbell Snatches (70/50)1 Minute Box Jumps (24/20)1 Minute Single Arm Dumbbell Hang Clean and Jerks (70/50)1 Minute Calorie Row1 Minute Rest “Singled Out” On the Minute x 9:1 Tempo […]

11.21.19

Thursday, November 21, 2019 “I think fitness is a tool. I think the community that we build is a bigger tool.” — Kevin Ogar WORKOUT OF THE DAY “Cindy” 20 Minute AMRAP5 Pull Ups 10 Push Ups15 Air Squats  “Cindy” 20 Minute AMRAP5 Pull Ups 10 Push Ups15 Air Squats  “Cindy” 20 Minute AMRAP5 Pull Ups 10 Push Ups15 Air Squats 

11.20.19

Wednesday, November 20, 2019 “I don’t like that man. I should get to know him better.” – Abraham Lincoln WORKOUT OF THE DAY “Double Jointed” Pausing Overhead Squat Build to a Heavy Single (3 Second Pause) “Double Jointed”For Time: 21 Overhead Squats (115/85) 21 Deadlifts (185/135) 18 Overhead Squats18 Deadlifts15 Overhead Squats15 Deadlifts12 Overhead Squats12 Deadlifts9 Overhead Squats9 Deadlifts *After Each Barbell Movement: 30 Double Unders   “Double Jointed” Pausing Overhead Squat Build to a Heavy Single (3 Second Pause) […]

11.19.19

Tuesday, November 19, 2019 “There is but one degree of commitment; total.” – Arnie Sherr WORKOUT OF THE DAY “Sea Horse” 3 Rounds:60/40 Calorie Bike 800 Meter Row400 Meter Run20 Burpees Box Jumps “Sea Horse” 3 Rounds:60/40 Calorie Bike 800 Meter Row400 Meter Run20 Burpees “Sea Horse” 3 Rounds:60/40 Calorie Bike 800 Meter Row400 Meter Run20 Burpees

20.5 Recap & Review + Final Standings

Week 5 Recap & Review  Top 3 RX Women: Coach Lauren, Coach Allie, Jenny DobreaTop 3 RX Men: Coach George, Chris Reynolds, Jon Miller Top 3 SCALE Women: Paula Harmon, Sara Dye, Stephanie Margaritakis Top 3 SCALE Men: Brent Gill, Erik Antibus, Scott Miller Week 5 of the Open delivered the movements we knew were coming in a completely unprecedented way; wall balls, rowing, and ring muscle ups- BUT for the first time ever, Mr. Castro allowed athletes to partition the work […]

11.18.19

Monday, November 18, 2019 Reminder: NEW NIGHT SCHEDULE STARTS TONIGHT!!! 4:30 / 5:30 / 6:30 WORKOUT OF THE DAY “Randy Savage” Macho Man Complex5x on the 2:00 3 Power Cleans3 Front Squats3 Push Jerks THEN “Randy Savage”AMRAP 12:3 Rounds of “”Macho Man”” (175/125)5 Toes to Bar5 Chest to Bar5 Bar Muscle Up 1 Round of “Macho Man”: 3 Power Cleans3 Front Squats3 Push Jerks “Randy Savage” Macho Man Complex5x on the 2:00 3 Power Cleans3 Front Squats3 Push Jerks THEN “Randy Savage”AMRAP […]

11.17.19

Sunday, November 17, 2019 WORKOUT OF THE DAY “Lynne-sanity” 5 Rounds:Max Bodweight Bench Press Max Strict Pull-ups 400 Meter Run “Lynne-sanity” 5 Rounds:Max Bodweight Bench Press Max Strict Pull-ups 400 Meter Run “Lynne-sanity” 5 Rounds:Max Bodweight Bench Press Max Strict Pull-ups 400 Meter Run

11.16.19

Saturday, November 16, 2019 “Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson WORKOUT OF THE DAY “4th Down” AMRAP 4:21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (95/65) Rest 4 Minutes AMRAP 4:15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (115/85) Rest 4 Minutes AMRAP 4:9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (135/95) “4th Down” AMRAP 4:21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) […]

11.15.19

Friday, November 15, 2019 “One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill WORKOUT OF THE DAY “Power Bar” Power Clean ComplexBuild to a Heavy Complex: 1 Hang Power Clean 1 Power Clean “Power Bar”AMRAP 12: 9 Hang Power Cleans (185/125) 12 Push-ups 15 Deadlifts (185/125) “Power Bar” Power Clean ComplexBuild to a Heavy Complex: 1 Hang Power Clean 1 Power Clean “Power Bar”AMRAP 12: 9 Hang Power Cleans (135/95) […]

11.14.19

Thursday, November 14 2019 “When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris WORKOUT OF THE DAY “Climbing Annie” 12 min emommin 1: rope climb practicemin 2: muscle up practice THEN 10-20-30-40-50Double UndersAbMat Sit-ups After Each Set:Rope Climbs (1-2-3-4-5) “Climbing Annie” 12 min emommin 1: rope climb practicemin 2: muscle up practice THEN 10-20-30-40-50Double UndersAbMat Sit-ups After Each Set:Rope Climbs (1-2-3-4-5) “Climbing Annie” 12 min emommin 1: rope […]

11.13.19

Wednesday, November 13, 2019 “People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink WORKOUT OF THE DAY “Step Aerobics” Back Squat Complex Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat “Step Aerobics” 3 Rounds For Time: 30 DB Lunges (70/55) 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side) Box: 24/20Dumbbell: 70/50 “Step Aerobics” Back Squat Complex Build to Heavy Complex: 1 Pausing Back […]

11.12.19

Tuesday, November 12, 2019 “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius WORKOUT OF THE DAY “Piggy Back” 6:00 AMRAPtoes to bar2-4-6-8-10…handstand pushups3-6-9-12-15… THEN 5 Rounds -1 EVERY 4:0012 Alternating Dumbbell Snatches (70/50)12 Lateral Burpees Over Dumbbell15/12 calorie row “Piggy Back” 6:00 AMRAPtoes to bar2-4-6-8-10…handstand pushups3-6-9-12-15… THEN 5 Rounds -1 EVERY 4:0012 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell15/12 calorie row “Piggy Back” 6:00 AMRAPtoes to bar2-4-6-8-10…handstand pushups3-6-9-12-15… THEN 5 Rounds […]

11.11.19

Monday, November 11, 2019 Happy Veterans Day! WORKOUT OF THE DAY “Jack” Pressing Complex5 sets of1 push press +1 push jerk + 1 split jerk set 1: 65%set 2: 70%set 3: 75%set 4: 80%set 5: 85%complete a set every 2:00 “Jack”AMRAP 2010 Push Press (115/85)10 Kettlebell Swings (55/35)10 Box Jumps (24/20) “Jack” Pressing Complex5 sets of1 push press +1 push jerk + 1 split jerk set 1: 65%set 2: 70%set 3: 75%set 4: 80%set 5: 85%complete a set every 2:00 […]

11.10.19

Sunday, November 10, 2019 “A wise man will make more opportunities than he finds.” — Sir Francis Bacon WORKOUT OF THE DAY “Sunday Scaries” 2 Rounds: 2min. of Plank on your hands 2min. AMRAP:Max Cals on the Rower 2min. AMRAP:Max DB Thrusters 50/35s 2min. AMRAP:Max Cals on the Ski Erg 2min. AMRAP:Max Devil Press 50/35s 2min. AMRAP:Max Cals on Bike 2min. AMRAPMax Bench Press (95/65) *1min. Rest Between Sections *3min. Rest After 1 Round “Sunday Scaries” 2 Rounds: 2min. of […]

11.9.19

Saturday, November 9, 2019 “If we are aware of the changes we need to make, but put forth no effort into making them, that is a form of self-betrayal.” — Sara Kuburic WORKOUT OF THE DAY “Bermuda Traingle” Deadlift – 1 Rep Max  7 Rounds AMRAP 2: 7 Burpees over the Bar 7 Deadlifts (205/145) Rest 1:00 *Pick Up where you left off “Bermuda Traingle” Deadlift – 1 Rep Max  7 Rounds AMRAP 2: 7 Burpees over the Bar 7 […]

20.4 Recap & Review

Week 4 Recap & Review  Top 3 RX Women: Coach Allie, Jenny Dobrea, Andrea Harris Top 3 RX Men: Jon Miller, Coach George, Chris Reynolds Top 3 SCALE Women: Sara Dye, Amy Antibus, Amber Osmar Top 3 SCALE Men: Scott Miller, Joey Salser, Brent Gill Week 4 of the Open surprised us all with the introduction of the pistol for the FIRST time ever in the Open. It also featured the heaviest clean and jerk weight ever programmed in the […]

11.7.19

Thursday, November 7, 2019 “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire WORKOUT OF THE DAY “Goat Day” 20 Minute EMOM of skills  “Goat Day” 20 Minute EMOM of skills  “Goat Day” 20 Minute EMOM of skills 

11.6.19

Wednesday, November 6, 2019 “When you have to make a choice and you don’t make it, that itself is a choice.” – William James WORKOUT OF THE DAY “My Fitness Pals” Part 1 Every :90s complete x6 rounds 6 Strict HSPU6 DB Burpee Deadlift Step Up (30/20) Part 2 On the Minute x 20 (5 Rounds): Minute 1 – 50 Double-Unders Minute 2 – 25 AbMat Sit-Ups Minute 3 – Max Calorie Assault Bike Minute 4 – Rest “My Fitness Pals” […]

11.5.19

Tuesday, November 5, 2019 “A wise man will make more opportunities than he finds.” — Sir Francis Bacon WORKOUT OF THE DAY “High Noon”​ Power SnatchOn the Minute x123 Power Snatches  3 Rounds For Time9 Power Snatches (115/85) 12/9 Cal Bike 9 Bar Muscle Up12/9 Cal Bike  “High Noon”​ Power SnatchOn the Minute x123 Power Snatches  AMRAP 12:12 Power Snatches (95/65) 12 Push-ups 12 Chest to Bar Pull-ups “High Noon”​ Power SnatchOn the Minute x123 Power Snatches  AMRAP 12:12 Power Snatches […]

11.4.19

Monday, November 4, 2019 “Everyone makes mistakes. Not everyone owns them.” WORKOUT OF THE DAY “Open Concept” Overhead Squat 5-4-3-2-1-1-1…Goal today is to find a 1 rep OHS using the 5, 4, 3, 2 sets to warmup for your heavy single attempts AMRAP 5: 1000 Meter Row Max Wallballs (30/20) Rest 5 Minutes AMRAP 5: 50 Wallballs (30/20) Max Meter Row “Open Concept” Overhead Squat 5-4-3-2-1-1-1…Goal today is to find a 1 rep OHS using the 5, 4, 3, 2 sets to […]

11.3.19

Sunday, November 3, 2019 “We achieve more when we chase the dream, instead of the competition”. WORKOUT OF THE DAY “Grand Slam” Strict PressBuild to Heavy 3 “Grand Slam”5 Rounds: 10 Strict Press (135/95) “Grand Slam” Strict PressBuild to Heavy 3 “Grand Slam”5 Rounds: 10 Strict Press (95/65) “Grand Slam” Strict PressBuild to Heavy 3 “Grand Slam”5 Rounds: 10 Strict Press (75/55)

11.2.19

Saturday, November 2, 2019 “Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali WORKOUT OF THE DAY “Tip Toe” For Time: 200 Meter Run, 21 Toes to Bar, 21 Burpees200 Meter Run, 18 Toes to Bar, 18 Burpees200 Meter Run, 15 Toes to Bar, 15 Burpees200 Meter Run, 12 Toes to Bar, 12 Burpees200 […]

20.3 Weekly Recap & Review

Week 3 Recap & Review  Top 3 RX Women: Andrea Harris, Coach Lauren, Jenny DobreaTop 3 RX Men: Coach George, Jon Miller, Chris ReynoldsTop 3 SCALE Women: Paula Harmon, Kathy Darmstadt, Amy AntibusTop 3 SCALE Men: Joey Salser, Scott Miller, Brent Gill Week 3 Recap: Well, I guess we knew a repeat was coming…but holy heavy weight Batman! Athletes were thrown upside-down with this workout release (literally hehe) with the return of 18.4: deadlifts & handstand push-ups then heavier deadlifts […]

10.30.19

Wednesday, October 30, 2019 “Attempt the impossible, in order to improve your work.” – Brian Tracey WORKOUT OF THE DAY “Tri Sprint Intervals V2” 5 Rounds: AMRAP 4:30 Shuttle Runs (10 Meters) 20/15 Calorie Assault BikeMax Calorie Row Rest 4 Minutes Between Rounds “Tri Sprint Intervals V2” 5 Rounds: AMRAP 4:30 Shuttle Runs (10 Meters) 20/15 Calorie Assault BikeMax Calorie Row Rest 4 Minutes Between Rounds “Tri Sprint Intervals V2” 5 Rounds: AMRAP 4:30 Shuttle Runs (10 Meters) 20/15 Calorie […]

10.29.19

Tuesday, October 29, 2019 “As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca WORKOUT OF THE DAY “Bruiser” Push Jerk Build to Heavy Set of 3 “Bruiser” AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders “Bruiser” Push Jerk Build to Heavy Set of 3 “Bruiser” AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders “Bruiser” Push Jerk Build to Heavy […]

10.28.19

Monday, October 28, 2019 “You’ll miss the best things if you keep your eyes shut” – Dr. Suess WORKOUT OF THE DAY “9 VOlt” AMRAP 9:2 Kettlebell Swings (70/53) 2 Box Jumps (30/24) 4 Kettlebell Swings (70/53) 4 Box Jumps (30/24) ….Increase By (2) Reps Until the Finish “9 Volt”​ AMRAP 9:2 Kettlebell Swings (70/53) 2 Box Jumps (30/24) 4 Kettlebell Swings (70/53) 4 Box Jumps (30/24) ….Increase By (2) Reps Until the Finish “9 Volt”​ AMRAP 9:2 Kettlebell Swings […]

10.27.19

Sunday, October 27, 2019 “The best way to predict the future is to create it.” – Peter Drucker WORKOUT OF THE DAY “Crunchin’ Numbers” 4 Rounds:30/21 Calorie Bike 30 Slamballs (30/20) 30 GHD Sit-ups “Crunchin’ Numbers” 4 Rounds:30/21 Calorie Bike 30 Slamballs (30/20) 30 AbMat Sit-ups “Crunchin’ Numbers” 4 Rounds:30/21 Calorie Bike 30 Slamballs (30/20) 30 AbMat Sit-ups

10.26.19

Saturday, October 26, 2019 “Life is like sailing. You can use any wind to go in any direction.” – Robert Brault WORKOUT OF THE DAY “Wring Turn” Teams of 2AMRAP 25: 12 Front Squats (135/95) 9 Lateral Barbell Burpees 6 Pull-ups Continuous 400 Meter Weighted Run (20/14) “Wring Turn” Teams of 2AMRAP 25: 12 Front Squats (95/65) 9 Lateral Barbell Burpees 6 Pull-ups Continuous 400 Meter Weighted Run (20/14) “Wring Turn” Teams of 2AMRAP 25: 12 Front Squats (95/65) 9 […]

10.25.19

Friday, October 24, 2019 Open Week 3 WORKOUT OF THE DAY “20.3” “20.3” “20.3” Box Brief ++Save the Dates++Member Only First Look July 13thGrand Opening Party September 7th, 2019

10.24.19

Thursday, October 24, 2019 “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb WORKOUT OF THE DAY “GOATS” “Goat Day” On the Minute x 20:Odd: Movement 1Even: Movement 2 “GOATS” “Goat Day” On the Minute x 20:Odd: Movement 1Even: Movement 2 “GOATS” “Goat Day” On the Minute x 20:Odd: Movement 1Even: Movement 2

20.2 WEEKLY RECAP & REVEIW

Week 2 Recap Top 3 RX Women: Coach Allie, Andrea Harris, Coach LaurenTop 3 RX Men: Coach George, Jon Miller, Chris ReynoldsTop 3 SCALE Women: Paula Harmon, Amy Antibus, Stephanie MargaritakasTop 3 SCALE Men: Erik Antibus, Scott Miller, Brent Gill Now we won’t say that we nailed our week 2 prediction, but we could have done worse. We had 1 of the 3 movements that came out, so we have that going for us! We saw another long pacing workout, with […]

10.23.19

Wednesday, October 23, 2019 “Life is change. Growth is optional. Choose wisely.” WORKOUT OF THE DAY “Jack In the Box” For Time:1000 Meter Row75/50 Caloire Bike 50 Box Jump Overs (30/24)75/50 Calorie Bike 1000 Meter Row “Jack In the Box” For Time:1000 Meter Row75/50 Caloire Bike 50 Box Jump Overs (30/24)75/50 Calorie Bike 1000 Meter Row “Jack In the Box” For Time:1000 Meter Row75/50 Caloire Bike 50 Box Jump Overs (24/20)75/50 Calorie Bike 1000 Meter Row

10.22.19

Tuesday, October 22, 2019 “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins WORKOUT OF THE DAY “Blood Thirsty” Hang Power Clean Heavy Set of 3 “BlooDThirsty” AMRAP 12: 15 Burpees 12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) “Blood Thirsty” Hang Power Clean Heavy Set of 3 “BlooDThirsty” AMRAP 12: 15 Burpees 12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) “Blood Thirsty” Hang Power Clean Heavy Set of 3 “Blood […]

10.21.19

Monday, October 21, 2019 “Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan WORKOUT OF THE DAY “Open Road” Jerk EMOM x10 THEN AMRAP 20:30 GHD Sit-ups20 Wallballs (30/20)100 Meter Farmers Carry (50’s/35’s) “Open Road” Jerk EMOM x10 THEN AMRAP 20:30 AbMat Sit-ups20 Wallballs (20/14)100 Meter Farmers Carry (50’s/35’s) “Open Road” Jerk EMOM x10 THEN AMRAP 20:30 AbMat Sit-ups20 Wallballs (20/14)100 Meter Farmers Carry […]

10.20.19

Sunday, October 20, 2019 WORKOUT OF THE DAY “latitude” 4 Rounds: 1 Minute Strict Pull-ups 1 Minute Back Rack Reverse Lunges (115/85) 1 Minute Calorie Row 1 Minute Rest “latitude” 4 Rounds: 1 Minute Strict Pull-ups 1 Minute Back Rack Reverse Lunges (75/55) 1 Minute Calorie Row 1 Minute Rest “latitude” 4 Rounds: 1 Minute Strict Pull-ups 1 Minute Back Rack Reverse Lunges (45/35) 1 Minute Calorie Row 1 Minute Rest

10.19.19

Saturday, October 19, 2019 WORKOUT OF THE DAY “Relentless” 5 Rounds: 400 Meter Run 21 Kettlebell Swings (70/55) 15 HS Push-ups “Relentless” 5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups “Relentless” 5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups

10.17.19

Thursday, October 17, 2019 “The secret to winning is constant, consistent management.” — Tom Landry WORKOUT OF THE DAY “Underbelly” Back Squat3×6“Underbelly”50-35-20: Double UndersAbMat Sit-Ups Directly Into… 50-35-20:Double UndersAir Squats “Underbelly” Back Squat3×6“Underbelly”50-35-20: Double UndersAbMat Sit-Ups Directly Into… 50-35-20:Double UndersAir Squats “Underbelly” Back Squat3×6“Underbelly”75-50-35Single Unders50-35-20AbMat Sit-Ups Directly Into… 75-50-35:Single Unders50-35-20Air Squats

10.16.19

Wednesday, October 15, 2019 “I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow.” — Jessi Kuhlman WORKOUT OF THE DAY “Snake Bite” Build to a Heavy SingleSquat Snatch“Snake Bite”21-15-9:Squat Snatch (95/65)Chest to Bar Pull-Ups “SNAKE BITE”​ Build to a Heavy Complex1 Power Snatch1 Overhead Squat“Snake Bite”15-12-9Power Snatch (95/65)Overhead Squat (95/65)Pull-ups “SNAKE BITE”​ Build to a Heavy Complex1 Power Snatch1 Overhead Squat“Snake Bite”AMRAP 1212 Power Snatches (75/55)12 Overhead Squats […]

10.15.19

Tuesday, October 15, 2019 “Discipline is just remembering what you want.” — David Campbell WORKOUT OF THE DAY “Pump It Up” 3 Rounds:5 Strict Handstand Pushups5 Strict Pull-Ups10 Double Dumbbell Strict Presses10 Single Dumbbell Bent Over Rows (Each Arm) 100/70 Calorie Bike 3 Rounds:5 Strict Handstand Pushups5 Strict Pull-Ups10 Double Dumbbell Strict Presses10 Single Dumbbell Bent Over Rows (Each Arm) “Pump It Up” 3 Rounds:5 Strict Handstand Pushups5 Strict Pull-Ups10 Double Dumbbell Strict Presses10 Single Dumbbell Bent Over Rows (Each […]

10.14.19

Monday, October 14, 2019 “In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it.” — Jane Smiley WORKOUT OF THE DAY “GUT FEELING” Clean – 12 Minutes to Find a Heavy Single  AMRAP 16:12 Hang Power Cleans (155/105)21 Lateral Barbell Burpees12 Push Jerks (155/105)21 Toes to Bar “GUT FEELING” Clean – 12 Minutes to Find a Heavy Single  AMRAP 16:12 Hang Power Cleans (135/95)21 Lateral Barbell Burpees12 Push […]

10.13.19

Sunday, October 13, 2019 “The only difference between feedback and criticism, is how you hear it.” – Tim Grover WORKOUT OF THE DAY “Sweat Buckets” 50-40-30-20-10 CAL ROW10-20-30-40-50CAL BIKE “Sweat Buckets” 50-40-30-20-10 CAL ROW10-20-30-40-50CAL BIKE “Sweat Buckets” 50-40-30-20-10 CAL ROW10-20-30-40-50CAL BIKE

10.12.19

Saturday, October 12, 2019 “You’re remembered for the rules you break.” – General MacArthur WORKOUT OF THE DAY “KELLY” 5 Round: 400 Meter Run30 Box Jumps (24/20)30 Wall Balls “KELLY” 5 Round: 400 Meter Run30 Box Jumps (24/20)30 Wall Balls “KELLY” 5 Round: 400 Meter Run30 Box Jumps (24/20)30 Wall Balls

10.11.19

Friday, October 11, 2019 2020 OPEN WEEK 1! WORKOUT OF THE DAY “20.1” FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS “20.1”​ FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS “20.1”​ FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

10.10.19

Thursday, October 10, 2019 “Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan WORKOUT OF THE DAY “Double Dare” On the 4:00 x 5 Rounds:25/20 Calorie Assault Bike 50 Double Unders5 Deadlifts *Build in Deadlift Weight* “Double Dare” On the 4:00 x 5 Rounds:25/20 Calorie Assault Bike 50 Double Unders5 Deadlifts *Build in Deadlift Weight* “Double Dare” On the 4:00 x 5 Rounds:25/20 Calorie […]

10.9.19

Wednesday, October 9, 2019 “Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen WORKOUT OF THE DAY “WORKAHOLIC” 3 Rounds:21/15 Calorie Row15 Chest to Bar Pull-ups Directly Into… 3 Rounds:21 Kettlebell Swings (53/35)15 Thrusters (95/65)   “WORKAHOLIC” 3 Rounds:21/15 Calorie Row15 Pull-ups Directly Into… 3 Rounds:21 Kettlebell Swings (53/35)15 Thrusters (95/65) “WORKAHOLIC” 3 Rounds:21/15 Calorie Row15 Pull-ups Directly Into… 3 Rounds:21 Kettlebell Swings (53/35)15 Thrusters (75/55)

10.8.19

Tuesday, October 8, 2019 “The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein WORKOUT OF THE DAY “Surfer on Acid” Single Arm Dumbbell Strict Press 5 Sets of 8 “Surfer on Acid” 3 Rounds:400 Meter Run21 Burpees “Surfer on Acid” Single Arm Dumbbell Strict Press 5 Sets of 8 “Surfer on Acid” 3 Rounds:400 Meter Run21 Burpees “Surfer on Acid” Single Arm Dumbbell Strict Press […]

10.7.19

Monday, October 7, 2019 “Ductus Exemplo” The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership. One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days. […]

10.6.19

Sunday, October 6, 2019 “Training is like sweeping the floor. Just because we’ve done it once, doesn’t mean the floor is clean forever. Every day the dust comes back. Every day we must sweep.” — Daniele Bolelli WORKOUT OF THE DAY “Sleeping Bag” Strict Pull-up Work10 Minutes Max Calorie Bike**Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups 4 Rounds:15 Slam Balls200 Meter Run30 AbMat Sit-ups200 Meter Weighted Run  “Sleeping Bag” Strict Pull-up Work10 Minutes Max Calorie Bike**Every 2 […]

10.5.19

Saturday, October 5, 2019 “If I had eight hours to chop down a tree, I’d spend six sharpening my axe.” — Abraham Lincoln WORKOUT OF THE DAY “Fuller Circle” For Time: 75/50 Calorie Bike125 Double Unders2k Row125 Double Unders75/50 Calorie Bike “Fuller Circle” For Time: 75/50 Calorie Bike125 Double Unders2k Row125 Double Unders75/50 Calorie Bike “Fuller Circle” For Time: 75/50 Calorie Bike200 Single Unders2k Row200 Single Unders75/50 Calorie Bike

10.4.19

Friday, October 4, 2019 “Be the change that you wish to see in the world.” ― Mahatma Gandhi WORKOUT OF THE DAY “18.1” Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks (50/35)14/12 cal. row “18.1” Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks (50/35)14/12 cal. row “18.1” Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks (50/35)14/12 […]

10.3.19

Thursday, October 3, 2019 “Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy WORKOUT OF THE DAY “Master Splinter” Back Squat -Build to a Heavy Double Then  3 Rounds: 400 Meter Run 12 Burpee Box Jumps (24/20) 15 Thrusters (95/65) “Master Splinter” Back Squat -Build to a Heavy Double Then  3 Rounds: 400 Meter Run 12 Burpee Box Jumps (24/20) 15 Thrusters (95/65) ​”Master Splinter” Back Squat -Build to a Heavy Double Then  3 Rounds: 400 […]

10.2.19

Wednesday, October 2, 2019 “Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski WORKOUT OF THE DAY “Sandy Cheeks” 3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups 30 Single Dumbbell Hang Power Cleans (50/35)* *Switch arms every 5 reps “Sandy Cheeks” 3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups 30 Single Dumbbell Hang Power Cleans (50/35)* *Switch arms every 5 reps “Sandy Cheeks” 3 Rounds: 30/24 Calorie Row 30 AbMat Sit-ups […]

10.1.19

Tuesday, October 1, 2019 HAPPY OCTOBER!! THE OPEN STARTS IN 10 DAYS!!!! WORKOUT OF THE DAY “Thumb War” 5 Rounds:1 Minute Wallballs (30/20)1 Minute Hang Power Snatch (95/65)1 Minute Bike Calories1 Minute Rest “Thumb War” 5 Rounds:1 Minute Wallballs (20/14)1 Minute Hang Power Snatch (75/55)1 Minute Bike Calories1 Minute Rest “Thumb War” 5 Rounds:1 Minute Wallballs (14/10)1 Minute Hang Power Snatch (75/55)1 Minute Bike Calories1 Minute Rest

9.30.19

Monday, September 30, 2019 “If you want to achieve greatness, stop asking for permission.” — Unknown WORKOUT OF THE DAY “Tummy Time” 15-12-9-12-15:Pull UpsDeadlifts (275/185)Lateral Barbell Burpees “Tummy Time” 15-12-9-12-15:Pull UpsDeadlifts (205/145)Lateral Barbell Burpees “Tummy Time” 15-12-9-12-15:Pull UpsDeadlifts (165/115)Lateral Barbell Burpees Box Brief ++Save the Dates++2020 CrossFit Open Begins Oct 10, 2019! Friday Night Lights Details will be announced this week!!

9.28.19

Saturday, September 28, 2019 “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway WORKOUT OF THE DAY “Charlie Horse” For Time:10 Wallballs, 21/15 Calorie Assault Bike20 Wallballs, 21/15 Calorie Assault Bike30 Wallballs, 21/15 Calorie Assault Bike40 Wallballs, 21/15 Calorie Assault Bike50 Wallballs, 21/15 Calorie Assault Bike Medicine Ball: 20/14 “Charlie Horse” For Time:10 Wallballs, 21/15 Calorie Assault Bike20 Wallballs, 21/15 Calorie Assault Bike30 Wallballs, 21/15 Calorie Assault Bike40 Wallballs, 21/15 Calorie Assault Bike50 Wallballs, 21/15 Calorie Assault Bike Medicine […]

9.27.19

Friday, September 27, 2019 “It’s not the stress that kills us. It’s the reaction to it” – Hans Selye WORKOUT OF THE DAY “OPEN MADNESS” 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar pull-ups….increase by 3 reps until time cap(100/65) REST 10:00 THEN 12.1 Complete as many reps as possible in 7 minutes of: Burpees to a 6″ Target “OPEN MADNESS” 18.5 […]

9.26.19

Thursday, September 26, 2019 “Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt WORKOUT OF THE DAY “Road Trip” 5 Rounds:15 Kettlebell Swing (70/53)400 Meter Run40 Double Unders “Road Trip” 5 Rounds:15 Kettlebell Swing (70/53)400 Meter Run40 Double Unders “Road Trip” 5 Rounds:15 Kettlebell Swing (53/35)400 Meter Run60 Single Unders Box Brief ++Save the Dates++ 1st Annual Indy Battle This Sunday 9/29 – No classes!

9.25.19

Wednesday, September 25, 2019 “It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt WORKOUT OF THE DAY “Hot Mess” Overhead SquatBuild to a Heavy Single“Hot Mess”2 Rounds:25 Overhead Squats (135/95)50/35 Calorie Bike “Hot Mess” Overhead SquatBuild to a Heavy Single“Hot Mess”2 Rounds:25 Overhead Squats (115/85)50/35 Calorie Bike “Hot Mess” Overhead SquatBuild to a Heavy Single“Hot Mess”2 Rounds:25 Overhead Squats (95/65)50/35 Calorie Bike Box Brief ++Save the Dates++ 1st Annual Indy Battle This Sunday 9/29 […]

9.24.19

Tuesday, September 24, 2019 “One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill WORKOUT OF THE DAY “T-Rex” On the 4:00 x 5 Rounds:12/9 Calorie Row6 Hang Power Cleans12/9 Calorie Row6 Push Jerks Build in Barbell Weight “T-Rex” On the 4:00 x 5 Rounds:12/9 Calorie Row6 Hang Power Cleans12/9 Calorie Row6 Push Jerks Build in Barbell Weight “T-Rex” On the 4:00 x 5 Rounds:12/9 Calorie Row6 Hang Power Cleans12/9 Calorie […]

9.23.19

Monday, September 23, 2019 “I would rather die on my feet, than live on my knees.” – Emiliana Zipada WORKOUT OF THE DAY “Dead & Company” For Time: Buy-In: 1 Mile Run 21-15-9:Deadlifts (275/185)Box Jump Overs (30/24)Toes to Bar Cash-Out: 1 Mile Run “Dead & Company” For Time: Buy-In: 1 Mile Run 21-15-9:Deadlifts (225/155)Box Jump Overs (24/20)Toes to Bar Cash-Out: 1 Mile Run “Dead & Company” For Time: Buy-In: 1 Mile Run 21-15-9:Deadlifts (155/105)Box Jump Overs (24/20)Toes to Bar Cash-Out: […]

9.22.19

Sunday, September 22, 2019 “If you do what you always did, you will get what you have always gotten.” — Tony Robbins WORKOUT OF THE DAY “BUMMED OUT” 5 Rounds20/15 Calorie Bike20 Single Dumbbell Step-back Lunges (50/35)20x 10 Meter Shuttle Sprints “BUMMED OUT” 5 Rounds20/15 Calorie Bike20 Single Dumbbell Step-back Lunges (50/35)20x 10 Meter Shuttle Sprints “BUMMED OUT” 5 Rounds20/15 Calorie Bike20 Single Dumbbell Step-back Lunges (35/25)20x 10 Meter Shuttle Sprints Box Brief ++Save the Dates++ 1st Annual Indy Battle […]

9.21.19

Saturday, September 21, 2019 TODAY WE ARE PARTICIPATING IN THE STARK COUNTY HEART WALK ON CAMPUS FROM 8:30 TO 10AM. THE GYM WILL OPEN AT 10:30. THERE IS A FREE PARTNER WORKOUT AS ALWAYS AT 11. YOU DON’T NEED A PARTNER TO JOIN US! WE WILL MAKE SURE YOU HAVE A BUDDY!!! Box Brief ++Save the Dates++1st Annual Indy Battle 9/29!

9.20.19

Friday, September 20, 2019 “If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” — Jim Rohn WORKOUT OF THE DAY “11.1” with a Twist 10 Minute AMRAP 30 Double Unders 10 Power Snatched (75/55) Rest 5:00 Then complete the number of rounds you completed above FOR TIME  “11.1” with a Twist 10 Minute AMRAP 30 Double Unders 10 Power Snatched (75/55) Rest 5:00 Then complete the number […]

9.19.19

Thursday, September 19, 2019 “It’s not the stress that kills us. It’s the reaction to it” – Hans Selye WORKOUT OF THE DAY “Wallpaper” 5 Rounds:21 Burpees15 Wallballs (30/20)9 Strict Handstand Push-ups “Wallpaper” 5 Rounds:21 Burpees15 Wallballs (20/14)9 Handstand Push-ups “Wallpaper” 5 Rounds:21 Burpees15 Wallballs (14/10)9 DB Strict Press (35/20) Box Brief ++Save the Dates++ 1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.18.19

Wednesday, September 18, 2019 “Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford WORKOUT OF THE DAY “SLAM DUNK” Tabata Ring DipsTabata Seated Press (45/35) AMRAP 15: 200 Meter Run15 Medball Sit Ups (20/14)3 Rope Climb “SLAM DUNK” Tabata Ring DipsTabata Seated Press (45/35) AMRAP 15: 200 Meter Run15 Medball Sit Ups (20/14)3 Rope Climb “SLAM DUNK” Tabata Ring DipsTabata Seated Press (35/25) AMRAP 15: 200 Meter Run15 Medball Sit Ups (20/14)1 Rope Climb Box […]

9.17.19

Tuesday, September 17, 2019 “Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson WORKOUT OF THE DAY “Fish Out of Water” For Time: 2k Row10 Rounds of “Heavy Chief” (155/105) 1 Round of “Heavy Chief”: 3 Power Cleans 6 Push-ups9 Air Squats   “Fish Out of Water” For Time: 2k Row10 Rounds of “Heavy Chief” (155/105) 1 Round of “Heavy Chief”: 3 Power Cleans 6 Push-ups9 Air Squats   “Fish Out of Water” For […]

9.16.19

Monday, September 16, 2019 “A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb WORKOUT OF THE DAY “Big Bird” AMRAP 18:20 Dumbbell Snatches (50/35)20/15 Calorie Bike 20 Dumbbell Box Step-Ups (24″/20″)20 Pull-ups “Big Bird” AMRAP 18:20 Dumbbell Snatches (50/35)20/15 Calorie Bike 20 Dumbbell Box Step-Ups (24″/20″)20 Pull-ups “Big Bird” AMRAP 18:20 Dumbbell Snatches (35/25)20/15 Calorie Bike 20 Dumbbell Box Step-Ups (24″/20″)20 Pull-ups Box Brief ++Save the Dates++ 1st Annual Indy Battle at […]

9.14.19

Saturday, September 14, 2019 “Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford WORKOUT OF THE DAY “dive bar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) “dive bar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) “dive bar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) Box Brief ++Save the […]

9.13.19

Friday, September 13, 2019 “Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson WORKOUT OF THE DAY “17.4” Alternating EMOMx12 Min 1 – 3-5 TNG Deadlift at 80% of max Min 2 – 3-5 strict HSPU Then 16.4/17.4 55 deadlifts (225/155) 55 wall-ball shots (20/14) 55-calorie row 55 handstand push-ups 13 Minute Cap “17.4” Alternating EMOMx12 Min 1 – 3-5 TNG Deadlift at 80% of max Min 2 – 3-5 strict HSPU Then 16.4/17.4 […]

9.12.19

Thursday, September 12, 2019 “A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb WORKOUT OF THE DAY “halftime” 30-20-10:Dumbell Power Snatch (50/35)Wallballs (20/14) Directly Into… 10-20-30:BurpeesCalorie Bike “halftime” 30-20-10:Dumbell Power Snatch (50/35)Wallballs (20/14) Directly Into… 10-20-30:BurpeesCalorie Bike “halftime” 30-20-10:Dumbell Power Snatch (35/25)Wallballs (14/10) Directly Into… 10-20-30:BurpeesCalorie Bike Box Brief ++Save the Dates++1st Annual Indy Battle Sunday 9/29!

9.11.19

Wednesday, September 11, 2019 “The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”” –Rudolph W. Giuliani. December 31, 2001. 18 years ago, we underwent a tragic loss. 18 years ago, we became stronger than it ever […]

9.10.19

Tuesday, September 10, 2019 “How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank WORKOUT OF THE DAY “Heavy Metal” Strict Press – Build to a heavy set of 5 AMRAP 12:10 Strict Presses (95/65)25 Double Unders10 Strict Pull-ups25 Double Unders “Heavy Metal” Strict Press – Build to a heavy set of 5 AMRAP 12:10 Strict Presses (95/65)25 Double Unders10 Strict Pull-ups25 Double Unders “Heavy Metal” Strict Press – […]

9.15.19

Sunday, September 15, 2019 “It’s not the stress that kills us. It’s the reaction to it” – Hans Selye WORKOUT OF THE DAY “divebar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) “divebar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) “divebar” For Time: 800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) Box Brief ++Save the Dates++1st Annual […]

9.9.19

Monday, September 9, 2019 “An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton WORKOUT OF THE DAY “SQUEAKY CLEAN” Build to a Heavy Complex: 1 Power Clean1 Hang Squat Clean1 Squat Clean 3 Rounds:400 Meter Run7 Power Cleans7 Hang Squat Cleans7 Squat Cleans Barbell: 115/85     “SQUEAKY CLEAN” Build to a Heavy Complex: 1 Power Clean1 Hang Squat Clean1 Squat Clean 3 Rounds:400 Meter Run7 Power Cleans7 Hang […]

9.8.19

Sunday, September 8, 2019 “I don’t like that man. I should get to know him better.” – Abraham Lincoln WORKOUT OF THE DAY “Knee Slapper” Back Squat Waves Then… AMRAP 15:100′ Walking Lunge200 Meter Farmers Carry (53’s/35’s)30 AbMat Sit-ups400 Meter Row “Knee Slapper” Back Squat Waves Then… AMRAP 15:100′ Walking Lunge200 Meter Farmers Carry (53’s/35’s)30 AbMat Sit-ups400 Meter Row “Knee Slapper” Back Squat Waves Then… AMRAP 15:100′ Walking Lunge200 Meter Farmers Carry (53’s/35’s)30 AbMat Sit-ups400 Meter Row Box Brief ++Save the […]

9.7.19 GRAND OPENING DAY

Saturday, September 7, 2019 “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee WORKOUT OF THE DAY – GRAND OPENING PARTY AT RTC – Starts at Noon. Open to EVERYONE!! JOIN US Box Brief ++Save the Dates++1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.6.19

Friday, September 6, 2019 “Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison WORKOUT OF THE DAY “18.3” 2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-ups Men: 115 Bar / 50 DB Women: 80 Bar / 35 DB 14 Minute Cap Then 15 Minutes to Find your Max SNATCH   “18.3”​ 2 rounds for time of:100 double-unders20 […]

9.5.19

Thursday, September 5, 2019 “I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan WORKOUT OF THE DAY “cement truck” Every 5 Minutes x 5 Rounds:400 Meter Run21/15 Calorie Bike 15 Toes to Bar “cement truck” Every 5 Minutes x 5 Rounds:400 Meter Run21/15 Calorie Bike 15 Toes to Bar “cement truck” Every 5 Minutes x 5 Rounds:400 Meter Run21/15 Calorie Bike 15 Toes to Bar Box Brief ++Save the Dates++Grand Opening […]

9.4.19

Wednesday, September 4, 2019 “Patience is not the virtue. Discipline is.” WORKOUT OF THE DAY “Sucker Punch” Build to a Heavy10-Rep Thruster“Sucker Punch”21-18-15-12-9:Kettlebell Swing (53/35)Thrusters (75/55) “Sucker Punch” Build to a Heavy10-Rep Thruster“Sucker Punch”21-18-15-12-9:Kettlebell Swing (53/35)Thrusters (75/55) “Sucker Punch” Build to a Heavy10-Rep Thruster“Sucker Punch”21-18-15-12-9:Kettlebell Swing (53/35)Thrusters (75/55) AUGUST COMMITTED CLUBS: Congrats to the members of our very first Committed Club: Amber Osmar Jon Miller Mary Ellen Polosky Michelle Parker Sara Scheetz Scott Miller  Stacey Miller  Sam Ledford   John Furey […]

9.3.19

Tuesday, September 3, 2019 “If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee WORKOUT OF THE DAY “The Total” Max Back Squat Max Strict PressMax Deadlift  15 Minutes to find each “The Total” Max Back Squat Max Strict PressMax Deadlift  15 Minutes to find each “The Total” Max Back Squat Max Strict PressMax Deadlift  […]

9.2.19

Monday, September 2, 2019 US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. WORKOUT OF THE […]

9.1.19

Sunday, September 1, 2019 “When doing your risk analysis, how to you measure the risk of doing nothing?” There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect. The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because […]

8.31.19

Saturday, August 31, 2019 “The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw WORKOUT OF THE DAY “CRAZY STAIRS” For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats “CRAZY STAIRS” For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats “CRAZY […]

8.30.19

Friday, August 30, 2019 “The carpenter doesn’t show up to the job with a single hammer, and a single nail.” To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle. The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no […]

8.29.19

Thursday, August 29, 2019 “One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous WORKOUT OF THE DAY “30 ROCK” AMRAP 20: 30 Hang Power Cleans (95/65) 30 Push Presses (95/65) 30/21 Calorie Bike 30 Toes to Bar “30 ROCK” AMRAP 20: 30 Hang Power Cleans (95/65) 30 Push Presses (95/65) 30/21 Calorie Bike 30 Toes to Bar “30 ROCK” AMRAP 20: 30 Hang Power Cleans (95/65) 30 Push Presses (95/65) […]

8.28.19

Wednesday, August 27, 2019 “The fact of the matter, is that it’s just my opinion.” Benjamin Franklin Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion. One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind […]

8.27.19

Tuesday, August 27, 2019 “You cannot outwork a bad diet. Period.” WORKOUT OF THE DAY “Sweater Weather” For Time50/35 Calorie Row50 Burpees50 DB Snatches (30/35)50 Burpees50/35 Calorie Row “Sweater Weather” For Time50/35 Calorie Row50 Burpees50 DB Snatches (30/35)50 Burpees50/35 Calorie Row “Sweater Weather” For Time50/35 Calorie Row50 Burpees50 DB Snatches (30/35)50 Burpees50/35 Calorie Row Box Brief ++Save the Dates++ Labor Day Hours – 10am open, HERO WOD at 10:30, cookout to follow Grand Opening Party September 7th, 2019 1st Annual […]

8.26.19

Monday, August 26, 2019 Week 4 WORKOUT OF THE DAY “CHIPS AHOY” For Time:30 Chest to Bar Pull-ups400 Meter Run15 Overhead Squats (135/95)800 Meter Run15 Overhead Squats (135/95)400 Meter Run30 Chest to Bar Pull-Ups “CHIPS AHOY” For Time:30 Pull-ups400 Meter Run15 Overhead Squats (95/65)800 Meter Run15 Overhead Squats (95/65)400 Meter Run30 Pull-Ups “CHIPS AHOY” For Time:30 Pull-ups400 Meter Run15 Overhead Squats (75/55)800 Meter Run15 Overhead Squats (75/55)400 Meter Run30 Pull-Ups Box Brief ++Save the Dates++ Labor Day Hours: 10am open, […]

8.25.19

Sunday, August 25, 2019 “An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton WORKOUT OF THE DAY “Pyramid Scheme” Dumbbell Rows 5 Rounds of 10 Reps Each Side “Pyramid Scheme” For Time: 10-20-30-20-10 Dumbbell Hang Clean & Jerks (50/35) GHD Sit Ups 200m Run After Each Round “Pyramid Scheme” Dumbbell Rows 5 Rounds of 10 Reps Each Side “Pyramid Scheme” For Time: 10-20-30-20-10 Dumbbell Hang Clean & Jerks (50/35) Hanging […]

8.24.19

Saturday, August 24, 2019 “True happiness is to enjoy the present, without anxious dependence of the future” – Seneca WORKOUT OF THE DAY “Russian Roulette” 5 Rounds: 10 Strict Handstand Push-ups 20 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 40 Double Unders “Russian Roulette” 5 Rounds: 10 Dumbbell Strict Press (50/35) 20 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 40 Double Unders “Russian Roulette” 5 Rounds: 10 Dumbbell Strict Press (35/25) 20 Russian Kettlebell Swings (53/35) 30 AbMat Sit-ups 60 […]

8.23.19

Friday, August 23, 2019 “One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci WORKOUT OF THE DAY “Hangnail” AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Bike20 Lateral Barbell Burpees15 Deadlifts (245/165) “Hangnail” AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Bike20 Lateral Barbell Burpees15 Deadlifts (245/165) “Hangnail” AMRAP 16:30 Dumbbell Hang Clean and Jerks (30/20)25/18 Calorie Bike20 Lateral Barbell Burpees15 Deadlifts (155/105) Box Brief ++Save the Dates++Grand Opening Party September 7th, […]

8.22.19

Thursday, August 22, 2019 “I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen WORKOUT OF THE DAY “WRECK TRECK” On the 10:00 x 3 Rounds:200 Meter Run15 Toes to Bar200 Meter Med Ball Run (20/14)15 Wallballs (20/14)200 Meter Run “WRECK TRECK” On the 10:00 x 3 Rounds:200 Meter Run15 Toes to Bar200 Meter Med Ball Run (20/14)15 Wallballs (20/14)200 Meter Run “WRECK TRECK” On the […]

8.21.19

Wednesday, August 21, 2019 “Don’t bunt. Aim out of the ballpark.” – David Oglivy WORKOUT OF THE DAY “IHOP” 3-Position Power Clean Build to Heavy 3-Position Power Clean “IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row15 Power Cleans (115/85) “IHOP” 3-Position Power Clean Build to Heavy 3-Position Power Clean “IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row15 Power Cleans (115/85) “IHOP” 3-Position Power Clean Build to Heavy 3-Position Power Clean “IHOP”AMRAP 15:120 Single Unders30/24 Calorie Row15 Power Cleans (95/65) Box Brief ++Save the Dates++Grand […]

8.20.19

Tuesday, August 20, 2019 “Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson​ WORKOUT OF THE DAY “Swole Cycle” Bench Press Build to a Heavy Set of 3 “Swole Cycle” Tabata: Strict Pull-ups Bike Calories Push-ups Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off “Swole Cycle” Bench Press Build to a Heavy Set of 3 “Swole Cycle” Tabata: Strict Pull-ups Bike Calories Push-ups Bike Calories Tabata: 8 […]

8.19.19

Monday, August 19, 2019 Week 3 is here!! WORKOUT OF THE DAY “Hit & Run” Squats Alternating On the Minute x 12 (6 Rounds): Odd: 2 Front Squat Even: 4 Back Squat Barbell: 75% of 3-Rep Max Back Squat (on both lifts) 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50) “Hit & Run” Squats Alternating On the Minute x 12 (6 Rounds): Odd: 2 Front Squat Even: 4 Back Squat Barbell: 75% of 3-Rep Max Back Squat […]

8.18.19

Sunday, August 18, 2019 “You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” — Louise Hay  WORKOUT OF THE DAY “Double Fist” For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500 Meter Row Dumbbells: (35’s/25’s) “Double Fist” For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double […]

8.17.19

Saturday, August 17, 2019 “Be better. Be better. Come back more prepared next year to excel at anything that’s thrown at you.” — Dave Castro WORKOUT OF THE DAY “Nowhere fast” Build to a Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean METCON:For Time: 50 Power Cleans (155/105) On the Minute: 5 Toes to Bar “Nowhere fast” Build to a Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean […]

8.16.19

Friday, August 16, 2019 On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. This workout is in their honor. WORKOUT OF THE DAY “31 Heroes” Teams of 2AMRAP 31:8 Thrusters (155/105) 6 Rope Climbs (15′) 11 Box Jumps (30/24) *400 […]

8.15.19

Thursday, August 15, 2019 “Growth begins with finding something outside of yourself and, when approached with genuine curiosity, allows for a learning opportunity and the chance to be that much better.” — Jason Khalipa WORKOUT OF THE DAY “Team Tosh Splash” 2 Rounds with a Partner:250 Meter Row500 Meter Row750 Meter Row Each athlete does each interval. Rest while your partner works. No partner? Rest 1:1 “Team Tosh Splash” 2 Rounds with a Partner:250 Meter Row500 Meter Row750 Meter Row […]

8.14.19

Wednesday, August 14, 2019 “Ideas without action aren’t ideas. They’re regrets.” — Jeff Haden WORKOUT OF THE DAY “Blockbuster” AMRAP 5: Buy-In: 50/35 Calorie BikeMax Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie BikeMax Rounds of “The Chief” (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie BikeMax Rounds of “The Chief” (175/125) 1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats “Blockbuster” AMRAP 5: Buy-In: 50/35 Calorie BikeMax Rounds of […]

8.13.19

Tuesday, August 13, 2019 “A lot of people are overstressed, over-worked, undereating and overexercising because they don’t feel worthy enough in their bodies to take up space.” — Dana Monsees WORKOUT OF THE DAY “HIP HOP” For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders GHD Sit-ups “HIP HOP” For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups “HIP HOP” For Time: 1 Mile Run Directly Into… 100-80-60-40-20 Single Unders 50-40-30-20-10: AbMat Sit-ups Box Brief ++Save the Dates++ […]

8.12.19

Monday, August 12, 2019 WEEK 2 is here and the countdown to our GRAND OPENING IS ON!!! WORKOUT OF THE DAY “Optimus Prime” Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 METCON AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) “Optimus Prime” Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 METCON AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) “Optimus Prime” Deadlift Heavy Set of 6 […]

8.11.19

Day 7 Sunday, August 9, 2019 WORKOUT OF THE DAY “Burn Sunday” 0:00 – 12:00AMRAP 12100m Overhead Carry R10 Goblet Squats100m Overhead Carry L20 Sit-Ups 14:00 – 32:00Every 3:00 x6OddBuy In: 15 Weighted Sit-UpsAMRAP10 Hollow Presses R10 Push-Up Knee to ElbowEvenBuy In: 15 Weighted Sit-UpsAMRAP10 Hollow Presses L10 Dumbbell Reverse Lunges 34:00 – 42:008 Min Cap2 Rounds200m Run W/ Dumbbell200m Run20 Dumbbell Snatches “Burn Sunday” 0:00 – 12:00AMRAP 12100m Overhead Carry R10 Goblet Squats100m Overhead Carry L20 Sit-Ups 14:00 – […]

8.10.19

Day 6 Saturday, August 10, 2019 WORKOUT OF THE DAY “MONKEY BUSINESS” 4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (50/35)15 Pull-ups “MONKEY BUSINESS” 4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (50/35)15 Pull-ups “MONKEY BUSINESS” 4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (35/25)15 Pull-ups Box Brief FIRST PARTNER WOD TODAY AT 11am. FREE FOR MEMBERS TO BRING GUESTS!!! COME CHECK US OUT. ++Save the Dates++Grand Opening Party September 7th, 2019

8.8.19

Day 5 Friday, August 9, 2019 WORKOUT OF THE DAY “ROCKET POWER” Build to a Heavy Complex: 1 Power Snatch1 Overhead Squat1 Squat Snatch For Time:21 Lateral Barbell Burpees21 Power Snatches 15 Lateral Barbell Burpees15 Overhead Squats 9 Lateral Barbell Burpees9 Squat Snatches Barbell: 115/85 “ROCKET POWER” Build to a Heavy Complex:2 Power Snatches1 Overhead Squat For Time:21 Lateral Barbell Burpees21 Power Snatches 15 Lateral Barbell Burpees15 Overhead Squats 9 Lateral Barbell Burpees9 Power Snatches Barbell: 115/85 “ROCKET POWER” Build to a Heavy Complex:2 […]

8.8.19

Day 4! Thursday, August 8, 2019 WORKOUT OF THE DAY “March Madness” 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk (35’s/25’s) 25 AbMat Sit-ups 15 Front Squats (115/85) “March Madness” 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk (35’s/25’s) 25 AbMat Sit-ups 15 Front Squats (115/85) “March Madness” 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk (35’s/25’s) 25 AbMat Sit-ups 15 Front Squats (115/85) Box Brief ++Save the Dates++ Grand Opening […]

8.7.19

Day 3! Wednesday, August 7, 2019 WORKOUT OF THE DAY “Assault on DT” 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 135/95 “Assault on DT” 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 135/95 “Assault on DT” 5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 95/65 Box Brief ++Save the Dates++ Grand Opening Party September 7th, 2019

8.6.19

Day 2! Tuesday, August 6, 2019 WORKOUT OF THE DAY “Cool WHip” 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees “COOL WHIP” 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees “COOL WHIP” 3 Rounds: 21/15 Calorie Row 120 Single Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (35/25) 12 Lateral Dumbbell Burpees Box Brief ++Save the […]

Stress & Food

The intense over-stimulation of our fear response during this Covid-19 pandemic has us all on heightened alert.  It’s elevated not only our anxiety, but our emotional response overall.  Small conflicts seem much larger now.  Normal relationship tension has become intolerable.  Minor business problems and operational stresses feel like logistical and economic nightmares.   What do we do with all the extra anxiety, stress, and worry?  If you’re like most Americans you turn to food, food, and more food for comfort, with little […]

How To Get That STINK Out of Gym Clothes

We need to talk about something that may be a little embarrassing for some, but is very common for many. A lot of you know what I’m talking about… Not all of you, but many… That smell… That STANK in our gym clothes that makes us gag! It’s like a team of teenage boys used your t-shirt to wipe their sweaty armpits after playing on a hot summer day. Uuuuugh! Okay, so how do we get rid of that stench?! […]