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Tuesday 090914

Workout of the Day


3x650M Sprint Run 1@50% 1@75% 1@100%


x4:00 LAC Ball Chest and ANT Shoulder
x4:00 V Sit
x4:00 BB Rolling Feet and Calves



5:00 Establish a Heavy Double Power Clean
3:00 Rest
5:00 Establish a Heavy Single Squat Clean
3:00 ME Front Squats @100% of 2RM Power Clean (NO rack allowed. NO rest period between)


x2 x400M Run + ME Set of UB Strict Pull Ups


Death by chair. Think about what being at a desk does to your athleticism.



How about a little inspiration for our next cycle? :) Check out Matt Fraser snatching 315#

Monday 090814

Workout of the Day

Establish a 1RM C&J



*Complete Consultations with remaining time



This MWod was made for 14.3 but this will be GREAT prep for Elizabeth!


Shall we start our week with some “Baked Apples” from Elana’s Pantry? Yes, yes I think we shall.

Sunday 090714

REST DAY” School is back and the OPEN is 4 months away. Get a plan to work out your weaknesses and be ready to play!

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Saturday 090614

Workout of the Day



S01 SEAL was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

Thursday 090414

Workout of the Day

Establish a 1RM OHS



*Complete Consultations with remaining time



If you are having pelvic positioning issues, lumbar positioning issues, low back pain, sit a lot, or are an athlete, this one’s for you. Test/retest: arms overhead, full glutes to ankle squat, deadlift/hip hinge, back pain?


On Mark’s Daily Apple; “9 Signs You Need to Eat More Fat”.  Don’t mind if I do! 

Tuesday 090214

Workout of the Day

Establish a 1RM Push Press

Establish a 1RM Power Jerk



*Complete Consultations with remaining time



Making the invisible weaknesses visible:


“Kids and Exercise”  A good reminder to keep our kids involved in not only their own exercise, but ours as well. Lead by example, right?  On Kids Health

Supplemental Exercises: Week 8


10:00 AMRAP x10 ft Agility Ladder Trips 4 Count Footwork

1RM Height Box Jump after failure x30 Box Jumps @30/24

30×1 3 Cone Drill 1:2

7:00 ME DU



1RM Weighted Pull Up / after maxing out / 5×5 Weighted Pull Up @less load

Death By HSPU (modify with strict press)

5×25 Make Shift Reverse Hyper 1:1

8×8 Weighted GHDSU @20/14


Super Hero

5×30 UB KBSDLHP @70/53

Every :30 x20 x4 Double KB Russian Swings @53/35

400M Sled Pull @90/50

x80 Alternating KB Snatches @70/53


Monday 090114

*Happy Labor Day!*

Come and get your sweat on during our 1 and only class today at 10a.m. Childcare will be provided!



Workout of the Day

“Partner Filthy Fifty”

For time, each team of 2 will complete a total of 50 reps for each exercise.

While 1 team member is working, the 2nd team member will hold a 35# plate or kettle bell, not moving on to the next exercise until all reps are finished.

Team mates may split reps between them as desired.


Box Jumps @ 24″

Jumping Pull-ups

KBS (1 pood)

Walking Lunges 


Push Press @ 45#

Hip Extension

Wall Balls @20


Double Unders