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Monday 082514

Workout of the Day

(15 Minute CAP)

5 Rounds:

x7 Strict Pull Ups

x7 Kipping Pull Ups

x7 Push Press @155/100



If you’ve already mobilized your thoracic spine (*uh hem*) go ahead and try working on the tacked-down yuckiness around the top rib. You’ll ba A-MAZED at how your overhead position opens up!


“Cinnamon and Coconut Pancakes” from NomnomPaleo. Need I say more?!

Supplemental Exercises: Week 7


EMOTM x10 x9 Broad Jumps @8 ft/6 ft with 180 Turn Around

4 Count Ladder Two Feet Out/In/Out 20×2 1:1

12×2 Seated Box Jumps seat @12″-14″ to box @30″ +

x14 TAB DU



8×16 GHDSU hold and bench press with 30/20 ball

x5 sets of SuperSet Ladder 1-1-2-2-3-3-4-4-5-5 Chin Up + Ring Dip

8×5-7 Kipping HSPU + ME UB Shoulder Touches 1:2

10×12 Make Shift Reverse Hyper


Super Hero

x30 One Arm KB C&J Left Arm x30 One Arm KB C&J Right Arm @70/53

5×50 Yard Prowler Hi Handle @280/200 1:1

EMOTM x9 x12 Double Russian KBS @53/35

10:00 TGU Alternate Arms Each Repetition

Sunday 082414

Happy Rest Day! Thursday August 28th @ 6pm we are throwing together a cookout and outside movie in the parking lot. If that sounds like something you would be interested in attending please comment so we can get a head count. Also if you are willing to bring something.

Chris has dedication and drive that lights up class. Thank you Chris. He even brings Jordan along.


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This was one of his first few times in the gym

This was one of his first few times in the gym

Saturday 082314

Workout of the Day


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday 082214

Workout of the Day

“Grace Under Fire”

5×1 C&J @90%

5×1 C&J @85%

5×1 C&J @80%

5×1 C&J @75%

5×1 C&J @70%

5×1 C&J @65% (For Every Missed Attempt Perform 5 Burpees)



Make sure to mobilize your posterior delts! If not before this workout, then after ;)


Stupid Easy Paleo has the perfect appetizer recipe for your next Summer BBQ. Check out her “BLT Bites with Paleo Chipotle Mayo”.

Thursday 082114

Workout of the Day

(10 Minute CAP)

x4 HBBS @75%

x40 GHD Sit Ups

 x4 HBBS @75%

x30 GHD Sit Ups

x1 Sub Maximal Effort Set of HBBS @75% (x6-x8)

x20 GHD Sit Ups

x1 Sub Maximal Effort Set of HBBS @75% (x6-x8)

x10 GHD Sit Ups



K-star demos his favorite hip flexor stretch. So check it out, and set yourself (and your back) up for success! :)


“Me, My Sister and a Special Community” on Wod Talk is an uplifting read :)


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Monday 081814

Workout of the Day

(15 Minute CAP)

6 Rounds:

x6 Strict TTB

x6 HBBS @65%



Mobilize that thoracic spine and open up a whole new world! (You know who you are ;))


Lela, from LelaLove Cooks, has the most delicious homemade granola recipe ever. Check out her “Coconut Ginger Granola” recipe and tell me you don’t love it! (You could substitute pureed dates for the brown sugar.)