701, 2019

Tues, Jan 8th

By |January 7th, 2019|Categories: Random|Tags: |0 Comments

I love hearing “that looked easy on paper” which I literally heard 4 times today. Sometimes the simplest WOD’s are the most challenging. A big shout out to Rachel A. This young lady has dropped 20 pounds since joining our community and it has been very evident how it has translated to her workouts. Rachel got off that rower today in 3:28 smoking that 850m then got through 22 snatches Rx! It has been amazing to watch this young lady’s progress. See you tomorrow.

A) 3 Min Row Assault/Row then every :20 sec for 3 min Wallfacing Handstand Hold/Inch Worm/Hollow swings

B) 12 Min EMOM

1st-2 Strict Press (Fitness 5 Challenging DB Press)

2nd-1-12 Handstand Push Ups (Scale to Games Push Ups) No more then 25 sec Work time

C) “The Luge”

13 Min AMRAP

15 Sit-ups

10 Alt Dumbell Lunge 50/35

5 Power Clean 165/113 (Fitness complete 12 Medball Cleans)

****At 0:00, 3:30, 7:00, 10:30 complete 40 Double Under’s (If these take more then 50 sec please cut down reps to 25-30.

601, 2019

Mon, Jan 7th

By |January 6th, 2019|Categories: Random|Tags: |0 Comments

Belated B Day shout out Natalia! If you want to see some good technique on barbell movements look no further then then this young lady. Natalie moves with fluidity. Natalia come in quietly stretches and crushes whatever you throw at her. Natalia is also always in the mix with whatever we are doing outside the box. Whether it is a competition or party Natalia always shows up with a smile. Happy B Day Natalia. See you guys tomorrow! Push the burpee’s and get to work on those snatches. This one will push the lunges.

A) 3 Min Row/Assault then every :20 sec for 3 min goblet squats/Walking lunges/double Unders

B) 12 Min EMOM

1st-3 Front Squats

“Fitness” complete 10 Goblet Squats

2nd-12 Sec all out Assault Sprint

C) “Scrambled Eggs”

11 Min to complete

1000/850 Row

50 Burpee’s to Stand

AMRAP Power Snatch 75/55 (Fitness Alt DB Power Snatch”

401, 2019

Sat, Jan 5th

By |January 4th, 2019|Categories: Random|Tags: |0 Comments

Closing out the week with a good one. Great showing all day today with some big snatch numbers. Have a great rest of your weekend!

A) 38 North Stretch & Warm

B) 9 Min EMOM

1st-20 sec Hollow Hold (Hold the middle of a hollow rock)

2nd-30 Sec sit-ups

3rd-40 sec Plank

C) “Delirious”

8 Min to complete

1000/850m Row

30 Kettlebell Swings 53/35

AMRAP Wallball’s 20/14

3 Min Rest

8 Min to complete

Assault Cal 50/35

30 Alt Overhead Walking Lunge 45/25

AMRAP Power Clean 135/95

301, 2019

Friday, Jan 3rd

By |January 3rd, 2019|Categories: Random|Tags: |0 Comments

Insane how 7 years can pass so quickly. I remember the first day we opened our doors to this community vividly. I blinked twice and almost a decade has passed. The people I have meet along this journey are what I hold dearest throughout this experience. I have meet life long friends, seen athletes battle completely change their mental and physical states, and most importantly made memories that I will have with me for the rest of my days on this earth. Thank you to everyone who has been a part of this journey and who continue to be a part of this journey. I am forever in debt to all of you. Last but not least thank you to this amazing coaching staff. I have always said this is where are true value lies as a community. Coach Trevor, Billy, Leanne, Janelle, Rene, Kyle, Royce, and Urban are coaches who truly care about each athlete and want every one of them to become stronger healthier humans. I have been blessed to surround myself with such an amazing group of coaches. See you bright and early tomorrow and throughout the rest of the day!

A) 3 Min row/assault-Every :20 sec for 3 min Russian Kettle Swings/Burpee’s/High Knees

1 Min Jog

B) Every 1:30 x 9 Sets

Snatch Pull(drop)+Snatch Hi Pull+Power Snatch+25 Double Unders


10 Min EMOM

1st-10 Alt DB Snatch+20 Double Unders

2nd-30 Sec Row

C) “Cindy Snatches”


15 Air Squats

10 Push-ups

5 Pull-ups

1 min Rest

2 Min AMRAP-Power Snatch 115/75 (Fitness Alt DB Snatch)

1 Min Rest


15 Air Squats

10 Push-ups

5 Pull-ups

Post one running total for AMRAP and # of Snatch

201, 2019

Thurs, Jan 3rd

By |January 2nd, 2019|Categories: Random|Tags: |0 Comments

Remember there will be no 6:30am class from here on out. Happy B Day to Laura C! its been a big year for this young lady. With a happy and healthy new baby at home Laura stepped back into the box and didn’t miss a beat. Simply stated this girl gets after it. Laura hits another level in her workout, she has that switch and she isn’t afraid to flip it. Laura was been a big part of this community since she walked in it. Laura is a great girl to have around always there with a smile and a laugh. I hope 1st B Day as a mother has treated you well LC! See you guys tomorrow.

A) 3 Min Row/Assault -every :20 sec for 3 min tempo push up/ring row/wallfacing Handstand Hold

B) 12 Min EMOM

1st- 5 Bench Press (Normal Grip) Fitness use DB

2nd-30 Sec DB Bent over row

C) “The Black Hole”

8 Rounds

20 Sec ME Thruster 95/65

10 Sec Rest

20 Sec ME Box Jump up and over 24/20

10 Sec Rest

20 Sec Toes 2 Bar

10 Sec Rest

Running Total

101, 2019

Tues, Jan 2nd

By |January 1st, 2019|Categories: Random|Tags: |0 Comments

Back to the grind! It has been a great holiday season but I am ready to get back in and work with all of you. I hope you all enjoyed the day off. Regular schedule tomorrow and I will be seeing you bright an early at the 5:15am! Pick a weight you can go touch n go with on the power clean for at least 3 rounds. If you T’N’G the PC and go directly into the Shoulder to overhead this thing with get spicy quick!

A) 3 Min Row/Assault-then every :20 sec for 3 min barbell good morning/walking lunge/inch worm

B) 3 Min

30 Sec Sit-ups

30 Sec Double Unders

C) Every 2:30 x 6 Sets

3 Tempo Back Squats (4 sec)


10 Min EMOM

1st-10 DB Bulgarian Split Squat (5/leg)

2nd-30 Sec Assault Sprint

D) “The Resolution”

10 Min AMRAP

5 Power Clean 115/75

5 Shoulder to Overhead 115/75

10 Burpee’s to Stand

3012, 2018

Mon, Dec 31st

By |December 30th, 2018|Categories: Random|Tags: |0 Comments

We will be having one WOD tomorrow at 9:30am. These are all 3 Min sprints with 2 min recover so you can come out of the gates hard on the next AMRAP. this one will be a doozy if you go hard each AMRAP. These are meant to be unbroken so choose weights that you can remain UB. Have fun this one will get you nice and ready to bring the New Years in. We will be closed on Jan 1st. See you guys bright and early Wed Jan 2nd.

A) 3 Min Row/assault-Every :20 sec for 3 min Ring Rows/Walking Lunges/Inch Worms

B) “Kung Hei Fat Choi”

2 Rounds


12 Alt Dumbell Snatch 50/35

5 Burpee Box Jump 24/20

2 Min Rest


12 Wallball’s 20/14

5 Hang Power Clean 135/95

2 Min Rest


25 Double Unders

5 Front Squats 135/95

2 Min Rest

2812, 2018

Sat, Dec 29th

By |December 28th, 2018|Categories: Random|Tags: |0 Comments

A big B Day shout out to Sereatha P! I just blogged on Sereatha and her return to our community this month a couple weeks ago. So at the risk of repeating myself I just want to reiterate how wonderful it is having this young lady back with us. Sereatha’s work ethic is as strong as ever and I know she will be back where she wanted to be physically in no time. I hope you enjoyed your day Sereatha! We will behaving one WOD Monday at 9:30am and we will be closed Tuesday. So great improvement on the rope climb today and a lot of bodies hit the floor after that 4th round today! See you guys tomorrow to close out the week!

A) 38 North Warm and Stretch

B) Wallbugs

C) “Lucky #7”


15 Kettlebell Swings 53/35

10 Box Jump Up & Over 24/20

5 Overhead Squat 115/75

2 Min Rest

2 Min Max effort Double Unders

2 Min Rest


15 Wallballs 20/14

10 Push-ups

5 Power Snatch 115/75

2712, 2018

Fri, Dec 28th

By |December 27th, 2018|Categories: Random|Tags: |0 Comments

Looked like some good numbers on the board today, that WOD was nasty by the time you got to those lunges. We have a rope climb technique session tomorrow so get in if you need some work. See you guys all day tomorrow!

A) 3 min Row/Assault then every :20 sec for 3 min hollow swings/light hang DB snatch/bear crawl

B) 12 Min Rope Climb Technique for those with Climbs complete

12 Min EMOM

1st-1-3 Rope Climbs (30 sec max)

2nd- 8 Dumbell Strict Press

C) “Donkey Kong”

4 Rounds Running Clock

1 min Clean & Jerk 135/95 (Fitness alt single Arm Hang Clean and Jerk)

1 Min Pull-ups/ Toes 2 bar (switch each round)

1 Min Assault for Cal

1 Min Rest

2612, 2018

Thurs, Dec 27th

By |December 26th, 2018|Categories: Random|Tags: |0 Comments

It will be our last Thursday 6:30am class tomorrow. As I have stated in previous blogs unfortunately this time didn’t gain the traction we wanted over the last year. Reminder that there will be an adjusted schedule for New Years Eve and New Years. We will have a 9:30am WOD NYE and we will be closed on New Years. See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min-Ring Rows, Russian Kettle Swings, Tempo air squats

B) Every 2:30 x 6 Sets

Power Snatch+Hang Full Snatch+Overhead Squat+Overhead Squat


12 Min EMOM

1st-12 Alt DB Power Snatch

2nd-10 DB Front Squats

3rd-35 Sec Assault

C) “The Countdown”

4 Min Row for Cal

3 Min Burpee’s to Stand

2 Min Alt Dumbell Reverse Lunge

1 Min Power Snatch 75/55

Directly into 800m Run for time