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:

Friday 032114

Workout of the Day


3×7 beginning @ 40% of 1RM, moving up in weight each set

Mobility Work


3×15 KB Bench Press


3×12 BB Walking Lunges



Let’s prep ourselves for the deadlifts, lunges, and press.


“Paleo Chocolate Cake” is going to bring a whole new meaning to the chocolate-lover’s life! Thank you, Spunky Coconut, for sharing your awesome creation!

Wednesday 031914

Workout of the Day

5 RFT:

10 UB Pull-ups

15 UB Wall Balls



HBBS: 3×7 beginning at 50% of 1RM, moving up in weight each set.




Let’s take care of those spots that are tacked down because of all of the awesome jumping rope! (copy and paste the link)



LOVED this article on Mark’s Daily Apple titled “Are Body-Weight Exercises Alone Enough?”

Tuesday 031814

Workout of the Day

10mn 1 RM Power Snatch*

10mn 1 RM Power Clean*

*2 misses ends session


Lungs: 4x400M Run/Row

Gymnastics: Complete 75 Deep Ring Dips in sets of 5 or less.




Fixing our head position ends up putting us in a better position all-together for the dips.



“How to Improve Your Ring Dips” by Tabata Times. Read up :)



Monday 031714


Don’t forget, our Gym gathering is Tonight, March 17th, from 5:30-6:30p.m. at Cloud 9.


Everything can be done online before heading over there:

1) sign waiver online
2) book tickets
3) book flight ticket
4) there is an option of 30/60 minute jump time.
5) pay by credit card and save online receipt.

Come, bring your family and friends and let’s act like kids!


Big Thanks to Matt S. for putting this together!


Workout of the Day


EMOTM x5 x10 Hang Cleans @155/100



Upper Body:

3×15 Strict DB Shoulder Press

3×15 ChainSaw Row Each Arm

Lower Body: 5×15 Banded Hip Extensions



Ladies, Ladies, Ladies (sorry Gents.) You’re gonna love this!



I know it’s only Monday and this recipe deserves to be eaten on a Friday night, but maybe this will help motivate you to save your “cheat” for this mama! Salted Date Carmels by Empowered Sustenance.

sunday 031614


NUMBER 3 of the OPEN is down for the count NUMBER 4 is at the door ready to mount!

NICOLE! Go get it girl!


14.3 has been announced!

Every OC athlete (registered for the Open or not) is encouraged to come and participate in the fun! :)

If you are registered, you need to have your workouts judged by a certified judge.

We have some pretty awesome judges who are volunteering their Saturdays to come be with you, so take advantage and sign-up for an available heat HERE.

Our judges will ONLY be available on Saturdays*.

So PLEASE take advantage, rearrange something if you have to, to get in and get your one-on-one with a judge. We don’t want you to miss out!


What does this mean for athletes that are not registered for the open?

Well, it means you can come during any one of the normal class times and get a great workout!

You’ll still have a coach and class like usual. 

GOOD LUCK to EVERYONE! And we look forward to seeing everyone this weekend!


*If you can not get in to be judged on Saturday due to unpreventable circumstances, you can e-mail coach or talk to her directly to find a judge that can arrange an alternate time with you. Coaches on the floor can not simultaneously judge. Thanks!

Saturday 031514

Workout of the Day

Open Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Friday 031414

Workout of the Day

“Deck of Cards 30mn AMRAP”

Athletes run 250m at the beginning of each round. When they return to the floor, they draw a card from the top of the deck. It corresponds to how many repetitions of each movement they perform (2-10). Face cards = 15 reps. Aces= 1 rep.


GHD Sit-ups






Powerlifting (and sitting at a desk all day) can create super tight hip capsules. Mobilize, and prevent injury! :)


In preparing your shopping lists or your meals for the next week, throw in some of these simple and clean recipes to make your life a little bit easier ;)

From Cooking Light, “10 Clean Eating Recipes for Weeknights.”