Friday 9.1.2017
Squat Snatch Build to heavy 3 “Rex Kwon do” 3 Rounds: 10 Squat snatch (115/80) 50 Double unders Box Brief: Don’t forget about our Labor... Read More
Thursday 8.31.2017
“Tabata-ish” 5 Rounds each (20 on/10 off) Walking lunges Weighted dumbbell sit-ups Row for calories -then- 5 Rounds each (20 on/10 off) Walking lunges Weighted... Read More
Wednesday 8.30.2017
“Dunn” 19 Minute AMRAP: 3 Muscle-ups 1 Shuttle run (5 yards/10 yards/15 yards) 6 Burpee box overs (20/16″) Box Brief: Spots are still available for... Read More
Tuesday 8.29.2017
“Chip on your Shoulder” 21 – 15 – 9 Front squat (185/135) Strict HSPU Box Brief: On Labor Day we will only have a 9am... Read More
Monday 8.28.2017
“Off the Chain” For Time: 50 KBS (72/53) 50 KBS (53/45) 50 KBS (45/36) 50 KBS (36/25) Box Brief: Weightlifting clinic is this Saturday at... Read More
Sunday 8.27.2017
Box Brief: Happy Sunday! We’re back for another week of the blog. Today’s topic is about making smart food choices. Quite a while ago we... Read More
Friday 8.25.2017
“Triple-G Chipper” For Time: 100 Pull-ups 80 Sit-ups 60 Pistols 40 Calorie row 20 Single arm dumbbell push press (70/50) Box Brief: Lauren’s going away... Read More
Thursday 8.24.2017
“It Ain’t My Fault” For Time: teams of 2 10,000 Meters row + run Both athletes work at the same time. One athlete rows while... Read More
Wednesday 8.23.2017
Front Squats 3 – 3 – 3 – 3 – 3 -then- 6-8 @ 90% of today’s 3 rep 12 Minute EMOM: Minute 1 –... Read More
Tuesday 8.22.2017
“D.T. On the Run” For Time: 3 Rounds of DT 400 Meter run 2 Rounds of DT 200 Meter run 1 Round of DT 100... Read More