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Sat 7.23.16

Bootcamp TRX Row KB Press Wall Sit Slam Ball Granny Toss Sled Push/Pull Sand Bag Carry Tire Flip 30:25 40:20 x2 20:20 x 2 Bday/Anniversary Shoutouts: Ben B and Kailtin P 2 year anniversary Box News: None Blog Spot: Check out our Blog: Here Schedule/Event News: July 30, 2016: War…

Fri 7.22.16 “Abs and Arms”

“It’s only a waste of time if you fail to take the positive from it.” Abs and Arms Tabata Style (20:10, 8 Rounds) 12 min Ring Supports Shoot Throughs/Pull Throughs Leg Overs PVC 1 min rest after all 3 exercises Interval Style (10:10, 10 Rounds) 10 min L-Sits Hollow Holds…

Thurs 7.21.16

“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power. Use them wisely” Strength: Power Clean, 4x3 @70%, TNG, Every 90 seconds Interval EMOM: 7 Rounds Min 1: 3 Cleans (70%) -Squat or power (record…

Wed 7.20.16

“You will never get much accomplished if you only work hard on the days when you feel like it” Strength: DL, 5x5, start at 70%, Every 90 Seconds WOD: 4RFT 10 Deadlifts (225/185) 20 Burpees 30 Double Unders (+30 every round) 25 Min Cap There is really not much strategy…

Tues 7.19.16

“Whatever you do now sets up what you do later.  And there is always a later” Strength: S2O Complex, 4 rounds, every 90 seconds (2 Push press + 2 Push Jerk) Interval Work: For Time 400 Meter Run 16 Alt DB/KB Snatches (50/40) 1 for 1 12 HSPU (3" Def)…

Mon 7.18.16

“The most important work that is done in becoming the best is the work that no one ever really sees.” Strength: 4x4, EMOM, Thruster WOD: 21-15-9-15-21  For Time Thrusters (95/65) T2B 25 Min Cap Performed in this order: 21 thrusters, 21 T2b, 15 thrusters, 15 t2b, 9 thruster, 9 t2b,…

Sat 7.16.16

Filthy Fifty Booty Version 50 Deadlifts 50 Sumo Squats 50 SSJ 50 Weighted Step Ups 50 Left leg kick backs 50 Right leg kick backs 50 Glute Bridges 50 Mountain Climbers 50 Burpees 50 WJR Shoutouts: None Box News:  Rebecca W is going to Coach Thursday 5:30AM classes in July…

Fri 7.15.16 “Abs and Arms”

Tomorrow: July 16th, 2016: Rumble at the River July 16, 2016: Rafting Outing “Pretend every person you work with has a shirt that says ‘make me feel important’ on the front & ‘challenge me to get better’ on the back.” ABs and ARMS: 5 min Partner AMRAP Stations You do…

Thurs 7.13.16

Text me what you want. Venmo me the payment. Payment due asap. “Only keep the company of those that make you better” Strength Threshold: Back Squat, 80%, 3 reps every 30 seconds for a max of 8 rounds. *Attack the rack, start when you are supposed to, be honest with your…

Wed 7.13.16

Text me what you want. Venmo me the payment. Payment due asap. “Saying you don’t have time to improve your body & your life is like saying you don’t have time to stop for gas because are too busy driving” Strength: Power Clean, 4x2 @70%, TNG is the goal, Every…