sunday 033014


Sorry I wasn’t able to get a picture of everyone that competed or WODed for the Fallen Hero.  I have a few.. Thank you all who came to enjoy the POT LUCK.  Mark your calendar the next one is April 19th. It was nice to see Cat and welcome home Kyle.







Due to inclement weather, the potluck scheduled for today will now be moved to the gym at 4p.m.

We look forward to seeing everyone that can make it!

Saturday 032914

Due to the nature of this workout, it is pertinent that you sign up for a heat or you may not have a chance to be judged.

Please sign up HERE.

If you can not make it in on Saturday and need a judge, please e-mail Coach Sara by Sunday night.

If you are coming to workout and do not need a judge, we welcome you to come at the regularly scheduled class times!

Workout of the Day

Workout 14.5

For time

21-18-15-12-9-6-3 reps of:

Thrusters, 95 / 65 lb.


Check out the 14.5 Standards:

Friday 032814

Workout of the Day


2mn AMRAP Burpees


2mn Rest

2mn TTB


Lungs: 9mn Continuous Jump Rope

Gymnastics: Complete 50 Pistols



Because we can’t practice ankle suppleness too much (especially when it comes to pistols), here it is again:


Whip up this Toasted Coconut Butter and put it in a pretty little jar for those moments you need something that tastes naughty but isn’t ;)   Thank you, Healthy Foodie!

Thursday 032714

Workout of the Day

 20mn of work to find 1RM Hang Squat Clean & Jerk*



Upper: 5×5 Bent Over BB Row

Lower: 5×15 Air Squat to Calf Raise (triple extension)

*2 misses ends session



Tight calves? You know the barbell smash method, right? Try this smash on for size…



Here is the 2nd part of the “Lactic Acid and Training” series. From Power Athlete.

Tuesday 032514

Workout of the Day

15-12-9-6-3 FT

Push Jerks @ 165/105

GHD Sit-ups


Front Squat 3×7 beginning @ 50% of 1RM





Yesterday we had a few athletes that had some seriously bound-up muscles/tendons just waiting for the right moment to come out of hibernation and rear their ugly heads in the form of a tweak, spasm, and pinch. Remember that pain doesn’t usually manifest itself right at the source. Mobilize upstream and downstream of the pain, and let’s stay supple!



Here is the first part 1 of a series of articles on Lactic Acid and Training”. Interesting read from Power Athlete.

Monday 032414

Workout of the Day

“Overhead Squat Ladder”

Beginning @ 135/115/95/75

Every :45 athlete performs x1 OHS and increases weight by any amount before next round (increases can be as large or small as possible).

After failure, perform x50 Box Jumps AFAP


Lungs: 7 x 100 Yard Sprints

Gymnastics: Complete x100 Shoulder Touches



OHS prep. Let’s set ourselves up for a successful ladder!



Oh.My.Goodness. I just died and went to doughnut heaven! Check out Spunky Coconut’s recipe:

“Banana Cinnamon & Sugar Doughnuts”.

sunday 032314

What a beautiful REST DAY!


BRIAN is way cool to wod beside. He keeps you racing to keep up with him.










Saturday 032214

The Open workout 14.4 has been announced.

Please sign up for a heat HERE and come early enough to warm-up and get sweaty before your heat.

Workout of the Day

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups



To see the demo of standards, check this out: