2109, 2018

Sat, Sept 22nd

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

A big B Day shout out to Coach Kyle!  The energy and vibe this guy brings to a class is one of a kind.  From the day Kyle walked through our doors he has always brought the energy up of everyone that surrounded him.  You can’t find Coach Kyle in a bad mood, and energy like this is infectious.  As an athlete Kyle’s transformation was unreal.  Within the first 6 months I think Kyle dropped about 25 pounds.  Kyle always had a natural strength but his skill movements and motor capacity followed closely behind.  Kyle quickly became one of our most competitive athletes.  As a coach, Kyle brings his energy and knowledge into every one of his classes.  You won’t find a better work ethic then what this young man possesses.  It has been an amazing ride having you in this community as a coach and athlete Kyle Happy B Day!  Great classes all day.  That 5:15am class was huge this morning.  Big snatch improvement by John G, Lain, and Brian F tonight.  Got some sprints tomorrow, the faster you go the more rest you get! Have fun

A) 38 Stretch and Warm

B) Every 10 min x 3 rounds


15 Wallball’s 20/14

10 Toes 2 bar

5 Power Clean 155/105 (Fitness complete 8 DB Power Clean)

400m Sprint

Rest with extra time

Post Rounds and 400 time for each round

2009, 2018

Fri, Sept 21st

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

The squat cycle is behind us now, time to restest next week.  Looks like we had some 15+ rounds today in the WOD.  Closing it out with some snatch work and a couple of fun AMRAP’s.  See you tomorrow.

A) 5 Min Row/Assault

2 Rounds

30 sec ring rows

30 sec Russian Kettle Swings

1 Min Jog

B) Every 2 Min x 6 Min

3 Position hang Snatch

Hi-Hang+Above Knee+Below Knee

10 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-30 Sec Double Under’s

C) “The Dawg Pound”

6 min AMRAP

10 Deadlift 185/135 (Fitness 12 Dumbell Dead’s)

8 Medball Clean’s 20/14

6 Handstand Push-ups

4 Min Rest


10/7 Cal Assault SPRINT

8 Hang Power Snatch 75/55

6 Burpee Box Jumps 24/20

1909, 2018

Thurs, Sept 20th

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

I saw a good number of 20+ T2B up there which is a great number.  Also saw some 30+ DB Snatch per round!  Last session of squats before the retest next week.  Fight those two at 95%!

A) 3 Min Row/Assault

Every :20 sec for 3 min

light Bulgarian Split Sqaut

Tempo Air Squat

Mountain Climbers

1 Min Jog

B) Front Squats Every 3:30 for first 2 sets every 4:00 2nd two sets

1×6 @70%

1×6 @80%

1×3 @90%

1×2 @95%


12 Min EMOM

1st-30 Sec Dumbell Step Up

2nd-30 Sec Double Unders

3rd-30 Sec Row at 85%

C) “The Trap Door”

14 Min Ladder

Run Street—->River

3 Pull-ups

3 Push-ups

3 Alt Dumbell Lunges 45/30

Run Street—->River

6 Pull-ups

6 Push-ups

6 Alt Dumbell Lunges 45/30

*****After every completed round add 3 reps to each movement

1809, 2018

Wed, Sept 19th

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

Smaller classes tonight but a fun WOD.  Some great efforts across the board.  Got some sprints to break apart all that lactic acid build up from the last two days.  Have fun!

A) 3 Min row/assault

Every :20 sec for 3 min

Ring Rows

Bear Crawl

Light Dumbell Press

1 Min Jog

B) 10 Min EMOM

1st-6-9 Dumbell Z Press

2nd-3 Tempo Weighted Strict Pull-ups (4 sec) Scale to 8 Tempo Ring Rows

C) “The Churro”

2 Rounds

4 Min to Complete

500/425m Row

16 Overhead Walking Lunges 45/25

Max Effort Toes 2 Bar

2 Min Rest

4 Min to Complete

25/17 Cal Assault

20 Air Squats

Max Effort Alt Dumbell Power Snatch 50/35

2 Min Rest

1709, 2018

Tues, Sept 18th

By |September 17th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Marco tonight!  To say this guy has progressed since his first day would be an understatement.  When Marco first came to us he struggled with even our shorter motor WOD’s.  Two years later those days are far behind him.  Besides Marco’s motor increases he also has improved on every strength across the board.  Squat, snatch, clean,  and overhead strength have all jumped.  I will also put this guys assault sprint next to anyone’s in the box.  Marco hit 28 cals in 25 sec 3 weeks ago!  Marco bring it in the gym and as we all know brings it at an social event he chooses to attend.  It has been a blast having Marco a part of this community and I look forward to many more years of this guy being a part of our community!  Happy B Day Marco!  Squats lookd good again I am excited to see the retest next week.  Big effort on that WOD to, I didn’t see any of those bar’s being put down before the minute was up.  See you tomorrow.

A) 5 Min Row/Assault (get a sweat going)

2 Rounds

30 Sec handstand Hold

30 Sec Inc worw

1 Min Jog

B) 2 Rounds Running Clock

30 sec Hollow Rock

30 Sec Sit Up

30 Sec Plank

C) 12 Min Split Jerk Technique (work up to a moderately challenging jerk.  Focus on getting low and full extension of hips no failed reps!)


12 Min EMOM

1st- 10 Dumbell Push-Press

2nd-30 Sec Russian Kettle Swings

3rd-Run Street to River or (5:15) 35 Sec Shuttle Run Rig to rig)

D) “The Cleanse”

10 Min Ladder

1,2,3,4,5,6,7,8,9, ect Power Clean 155/103

***After each set complete 20 Double Under’s

***At 0:00, 3:30, 7:00 complete 21 Kettlebell Swings 53/35

1609, 2018

Mon, Sept 17th

By |September 16th, 2018|Categories: Random|Tags: |0 Comments

Last one from the road and last portion of the squat cycle before we retest next week.  Take 4:00 min rest for the last two sets.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good Morning

Lateral box Step up

Light Overhead Walking Lunge

1 Min Jog

B) Every 3:30 for first 2 sets every 4:00 2nd two sets

1×6 @70%

1×6 @80%

1×3 @90%

1×2 @95%

12 Min EMOM

1st-5 Tempo Bulgarian Split Squat (4 sec) Right

2nd-5 Tempo Bulgarian Split Squat (4 sec) Left

3rd-35 Sec Assault at 85%

C) “The Cement Mixer”

4 Rounds

1 Min Barbell Thrusters 45/33(fitness use very light DB or 15# bar)

1 Min Burpee’s

1 Min Row for Cal

1 Min Rest

Post score for each round

1409, 2018

Sat, Sept 15th

By |September 14th, 2018|Categories: Random|Tags: |0 Comments

Quick one from the road, have fun with this partner WOD.

A) 38 North Warm and Stretch

B) 12 Min EMOM

1st- 30 Sec KB Waiters Carry Right

2nd-30 Sec KB Waiters Carry Left

3rd- 30 Sec Air Squat

C) “Snake Eyes”

Teams of 2

400m Run Buy in


14 Min AMRAP

14 Clean and Jerk  (face off and go 1 for 1)

10 Simultaneous Toes 2 Bar (must move at the same time 10 each)

6 Partner Plank Burpees (6 each p1 go first then p2 next)

400m Run Cash Out

1309, 2018

Friday, Sept 14th

By |September 13th, 2018|Categories: Random|Tags: |0 Comments

I hope you guys had fun with that run WOD today.  See you tomorrow to close out the week!

A) 1 Min Jog

Every :20 sec for 3 min

Tempo Air Squat

Supinated Bar Hang

Inch Worm

1 Min Jog

B) 12 Min EMOM

1st-10/8 Cal Row

2nd-12 Dumbell Deadlift

3rd-30 Sec sit-ups

C) “The Firefly”

8 Rounds

20 sec Max Effort hang Power Snatch 75/55 (fitness use DB)

10 Sec rest

20 Sec Push-Up’s

10 Sec Rest

20 Sec Assault Sprint Cal

10 Sec Rest

Post running total


1209, 2018

Thurs, Sept 13th

By |September 12th, 2018|Categories: Random|Tags: |0 Comments

Big b Day shout out to twin momma to be Sarah P!  This young lady has been a force within this community from the day she walked in.  Sarah took to our sport fast.  Sarah is natural athlete, and with competitive background jumping horses she had a powerful base that seamless transitioned to any squatting movement.  Besides Sarah’s ability at our sport she is just a pleasure to be around.  Sarah is always there to offer a smile and good conversation to anyone that is around her.  Sarah has been a huge part of our community from the day she joined us and I am stoked to have her a part of this thing for so long.  Happy B Day Sarah!   I saw a bunch of 2+ rounds on that board today, great work.  Hitting the 2nd day of the squat cycle tomorrow have fun. Go fast and unbroken on this WOD!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Goblet Squat

Mountain Climbers

Light Bulgarian Split Squats

1 Min Jog

B) Every 3:30 complete these sets of Front Squats(add 30-45 more sec of rest for the last set @90%

1×8 @65%

1×6 @75@

1×4 @85%

1×4 @90%


10 Min EMOM

1st- 10 Dumbell Front Squats

2nd-35 sec Row at 85%

C) “The Shining”

4 Rounds

400m Row

15 Kettle Swings

12 Thrusters 75/55 (Fitness use light DB 35/20 max)

9 Pull-ups

1109, 2018

Wed, Sept 12

By |September 11th, 2018|Categories: Random|Tags: |0 Comments

I hope everyone had a moment to reflect on 9/11 today.  It is crazy how quickly these last 17 years have passed.  I still vividly remember waking up to the news that morning when my dad called me.  my thoughts continue to be with anyone who lost a loved one that day.  We have a high rep AMRAP coming at you tomorrow.  Be smart with how you break up those reps early, especially the T2B!  Have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking lunges

Bear Crawl

Russian Kettle Swings

1 min Jog

B) Every 1:30 x 8 sets (rotate)

1st-30 sec Tempo Close Grip Bench Press (4 sec) (fitness use DB))

2nd- 30 sec Tempo Hammer Curls (4 sec) move both DB at once

C) “30 Something”

18 Min AMRAP

30 Shoulder to Overhead 95/65 (fitness use DB)

30 Box Jump up and over 24/20

30 Toes 2 bar

30/24 Row Cal or 24/17 Assault Cal