2512, 2018

Wed, Dec 26th

By |December 25th, 2018|Categories: Random|Tags: |0 Comments

We are open with our regular schedule tomorrow guys. I hope you all had a couple days of rest and relaxation with your friends and family. It has been an amazing couple days for me. What a trip to see Christmas again through the eyes of a little guy, it really brings you back to childhood. See you guys bright and early tomorrow!

A) 3 Min row/assault

Every :20 sec for 3 min

Push-ups/Bear Crawl/Walking Lunges then 1 min Jog

B) 10 min to establish a Max Box Jump

C) “The Resurrection


11 Box jump up and over 24/20

9 Pull-ups

7 Front Squats 135/95 (Fitness use goblet)

Directly into 1 Min Max Effort Devils Press 45/30

1 Min Rest


30 Double Unders

15 Sit-ups

5 Shoulder to Overhead 135/95

1 Min Rest


11 Box jump up and over 24/20

9 Pull-ups

7 Front Squats 135/95 (Fitness use goblet)

Directly into 1 Min Max Effort Devils Press 45/30

2312, 2018

Mon, Dec 24th

By |December 23rd, 2018|Categories: Random|Tags: |0 Comments

I hope you all enjoy the next couple days with your family and friends celebrating the holidays. This community works hard to stay on point with health throughout the year, for me it is great to let loose on days like this. That is why we all work so hard. We will be having one WOD tomorrow at 9:30am so get down to work off what you are eventually going to put in those bodies!

A) 3 Min Row/Assault

30 sec jog into 30 sec Air Squats

30 sec jog into 30 sec Push Up

30 sec jog into 30 sec Ring Rows

B) 9 Min EMOM

1st-15 Sec L Hold

2nd-30 Sec Sit-ups

3rd-45 sec plank

C) “The Pig in a Blanket”


15 Kettlebell Swings 53/35

15 Burpee’s

4 Min Rest


12 Wallballs 20/14

9/7 Cal Row (If rowers are taken 8/6 cal Assault)

6 Hang Power Clean 155/103

2212, 2018

Sat, Dec 22nd

By |December 22nd, 2018|Categories: Random|Tags: |0 Comments

A) 38 north Warm and Stretch

B) “12 Days of Christmas”

1- Full Snatch 96/65

2- Push Press 95/65

3- Hang Power Clean 96/65

4- Deadlft 95/65

5- Burpee’s to 6″


7-Air Squats

8-Toes 2 Bar

9-hand Release Push-ups

10-Kettlebell Swings

11-Overhead Squats 95/65

12 Thrusters 95/65

2511, 2018

Mon, Nov 26th

By |November 25th, 2018|Categories: Random|Tags: |0 Comments

Two B Day shout out’s tonight.  First a belated shout out to Morgan DJ.  This guy was up fighting the Camp Fire for two weeks and I forget his B Day, sorry buddy.  Morgan is one solid young man.  Morgan’s gainz in strength and motor capacity continue to impress me with each passing year.  This guy always comes in to hit it hard and always comes in and leaves with a great attitude.  Morgan is as east going as they come, and always a pleasure to have around, happy b day MDJ!  Robert ND is our second B Day.  This young man has been a fixture in our community from the day he walked into it.  Robert is always down to go after a workout hard, an a social event even harder.  Easy to talk to, motivated, and always fun to be around you couldn’t ask more from any athlete in a community.  Roberts strength and skill continues to improve with each passing year.  Its been great to have you around for another year RND! Back on the grind tomorrow guys.  We have a solid month before the next week of debauchery is upon us!  Remember the X Mas party is coming in 2+ weeks!  Mark down Dec 15th and lets get another big turnout!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Rows

Empty Barbell Overhead Squats

Ring Rows

Wallfacing Handstand Hold

1 Min Jog

B) Every 1:30 x 10 sets

1 Full or Power Snatch


12 Min EMOM

1st-25 sec Overhead Walking Lunge

2nd-30 sec Burpee’s

3rd-35 Sec Row

C) “La Pistola”

11 Min AMRAP

10 Goblet Squats 53/35

8 Hang Power Snatch 95/65

6 Burpee Box Jumps 24/20

****At 0:00 & 5:00 complete 75 Double Under’s

2311, 2018

Sat, Nov 24th

By |November 23rd, 2018|Categories: Random|Tags: |0 Comments

Finishing out the week tomorrow with some overhead work and a fun one burn off the last of the gravy.  Enjoy.

A) 3 Min row/assault

Every :20 sec ror 3 min

Bear Crawl

Russian Kettle Swing


1 Min Jog

B) Every 2 Min x 6 Sets

Push Press+Push Jerk+Split Jerk


10 Min EMOM

1st-30 Sec Assault

2nd-10 Dumbell Push Press

C) “The Eephus”

40 Kettlebell Swings

30 Box Jump up and Over 24/20

20 Wallball’s 20/14

800m Run

20 Wallball’s

30 Box Jump up and over

40 Kettlebell Wings

2211, 2018

Fri, Nov 23rd

By |November 22nd, 2018|Categories: Random|Tags: |0 Comments

I hope you all had a great day with family and friends.  Great to see such a big turnout for the Thanksgiving WOD this morning.  We have a 9:30am WOD and 4:30pm Open box tomorrow.

A) 3 Mn Row/Assault

Every :20 sec for 3 min

Goblet Squat

Lateral Box Step Up

Ring Rows

1 Min Jog

B) Every 2:30 x 6 sets

4 Overhead Squats


12 Min EMOM

1st-10 Alt Single Arm DB lunge (switch arms each round)

2nd-30 sec row

3rd-30 sec double Unders

C) “The Coma”

8 Rounds

20 Sec ME Dumbell Power Snatch 50/35

10 Sec Rest

20 ME Sec Back Squat 95/65 (Fitness Goblet Squat)

10 Sec Rest

20 Sec ME Push-ups

10 Sec Rest

****Partner up with 2 or 3 athletes and start on different movements then rotate through.  Keep bar for squats on rack so you can walk up and get it off immediately on the switch

2111, 2018

Thurs, Nov 22nd

By |November 21st, 2018|Categories: Random|Tags: |0 Comments

We have got a 9:30am WOD for you guys to get down to and earn that Thanksgiving dinner! Adjusted schedule Friday as well with a 9:30am and 4:30pm Open Box.  For everyone I don’t see tomorrow have a great day with your friends and family.  Looking forward to seeing the rest of you guys tomorrow!

A) 38 North Warm & Stretch

B) “The Turducken”

Teams of 2 for Both WOD’s

10 Min

P1-15/11 Assault Sprint


10 Hang Power Clean 115/75

8 Overhead walking Lunge 45/25

6 Chest to Bar Pull Ups (Scale to kip or RR)

4 Min Rest

10 Min

P1-18/15 Cal Row


10 Dumbell Shoulder to Overhead 45/30

8 Alt Jumping Lunge

6 Burpee Box Jumps 24/20

****If class is big and rowers and assaults are taken sub in 200m Run.

****If you can’t get 6 C2B pulls unbroken every round scale to kip

2011, 2018

Wed, Nov 21st

By |November 20th, 2018|Categories: Random|Tags: |0 Comments

Giving some B day love out to Nick GP tonight.  This is one of the more genuine kind hearted young men you will meet.  This guy always brings a positive energy into the box.  Nick is always there to support everyone around him, and to bring good vibes into any social event or workout he is a part of.  Nick has a thirst for knowledge in whatever he focuses on.  Nick has made some insane gains in here.  nick has a great motor, but when he first came to us he couldn’t lift a bar over his head because some shoulder issues.  Fast forward a couple years and I believe he hit a 145 snatch if my memory serves me correctly.  It is always great having you a part of this community Nick, happy b day young man!  Stagger in two groups for WOD so everybody doesn’t hit the row at once.  First group start at 0:00 second group at 3:00.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Hollow Swings

Walking Lunges
1 Min Jog

B) 10 Min EMOM

1st-6 Half Kneeling Kettlebell Press (Right)

2nd-5 Half Kneeling Kettlebell Press (Left)

C) “The Stone”

14 Min AMRAP

70 Double Unders

60 Air Squats

50 Kettlebell Swings

40/34 Cal Row

30 Toes 2 bar

20 Medball Cleans 20/14

10 Handstand Push-ups

1911, 2018

Tues, Nov 20th

By |November 19th, 2018|Categories: Random|Tags: |0 Comments

Thanksgiving schedule Thurs 9:30am WOD, Friday 9:30am WOD and 4:30pm Open Box.  The 38 North X Mas Party is coming up Dec 15th at Marty Lane.  Luau theme there will be booze, food, and good times for all.  Mark it down and get over to the Lane.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Barbell Good Morning

Mountain Climbers

1 Min Jog

B) 12 Min EMOM

1st-3 Back Squats (Fitness 8 Bulgarian Split Squat 4/leg)

2nd-6 High Box Jumps

C) “3 Little Birds”

11 Min Ladder

1,2,3,4,5,6,7,8 Power Snatch 115/75 (Fitness complete 2 DB Snatch for each Barbell Snatch rep)

2,4,6,8,10,12,14,16 Lateral Barbell Burpee’s

****@ 0:00, 3, 6, 9 complete 12 Wallball’s 20/14

1811, 2018

Mon, Nov 19th

By |November 18th, 2018|Categories: Random|Tags: |0 Comments

We will be running our same adjusted schedule for this Thanksgiving week as we did last year.  Mon-Wed will be our normal schedule.  Thursday we will have our Thanksgiving WOD at 9:30am, Friday we will be having a 9:30am WOD and a 4:30pm Open Box.  Weekend will be our normal schedule. See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Goblet Squats

Russian Kettle Swings

Bear Crawl

1 Min Jog

B) Every 2:30 x 6 sets

Full Clean & Jerk Cluster

Each set will be 3 reps of Clean & Jerk with 5-7 seconds between each rep


12 Min EMOM

1st-10 Hang DB Clean & Jerk (5/arm)

2nd-30 Sec Row

3rd-30 Sec Double Unders

C) “The Hot Pocket”

3 Rounds Running Clock

1 Min Thrusters 75/55 (Fitness light DB)

1 Min Assault for Cal

1 Min Sit-ups

1 Min Pull-ups (Scale to Ring Rows)

1 Min Rest

Post each Round