Monday, December 3, 2012

Russ doing some standing bench presses.

Workout of the Day

Warm up:
Run 400
Group mobility

Strength:
Front Squat
5-5-5-5-5

Conditioning:
“Grace”
30 Clean and Jerks (135 /95 lbs)

In life you are either a passenger or a pilot, it’s your choice. -Unknown

Friday, November 30, 2012

Steve showing his snatch

Warm up
Group Mobility
Medicine ball drills

Strength
10 Min EMOM 2-3 power clean and jerks (split)
Moderately heavy, work on form

Conditioning
12 min AMRAP of
80 foot bear crawl
20 Walking lunges
10 Ring dips

Everything that you will ever need to accomplish any goal that you will ever set is sitting & waiting patiently inside of you.

Thursday, November 29, 2012

CJ working on his triple extension (ankles, knees, hips)

Workout of the Day

Warm up
Run 400 m
Group mobility

Conditioning
4 rounds for time of:
400 m run
20 Wall balls (20 / 14 lbs)
10 Hang power snatches (115 / 75 lbs)

You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln

Wednesday, November 28, 2012

David is good at HSPU

Workout of the Day

Warm up
Row 500 m or run 400 m
then 2 rounds of
10 Push ups
10 Ring rows
Group Mobility

Strength
Deadlift 3-2-2-1-1-1-1

Conditioning
10 min AMRAP of
6 Deadlifts @ 55% of 1RM
30 Lateral jumps (over barbell)
12 Handstand push ups

Successful people are not gifted; they just work hard, then succeed on purpose.
– G.K. Nielson

Tuesday, November 27, 2012

Lindsey perfecting her form

Workout of the Day

Warm up
Run 400 m or row 500 m

Skill
Double Unders

Conditioning
5 Rounds of:
12 Overhead Squats (95#/65#)
12 Pull Ups
12 Burpees

Tell me and I forget. Teach me and I remember. Involve me and I learn.
– Benjamin Franklin

Monday, November 26, 2012

Mike the power lifter

Workout of the Day 

Warm Up
Run 400 m
12 Sit ups
12 Squats
12 Push ups

Strength:
High bar backsquat
1-1-1-1-1 (18 min cap)

Conditioning:
10 Min AMRAP
12 Kettlebell Deadlift Highpulls
10 1-Armed Russian Kettlebell Swings (each arm)
8 Gobblet Squats
200 M run

***Pick your weight and use that weight for all of the movements.

I’m a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson

Friday, November 23, 2012

Workout of the Day

Just want to remind everyone we’re closed all day today (Friday) and tomorrow (Saturday). We will be at the gym for a few hours on Sunday. I will post exactly when on Sunday morning on here and the facebook page.

If you really want a workout check out the travel wods.

Hope you have a great rest of the weekend and let me know if you need anything!

-Evan

Wednesday, November 21, 2012

Lindsey doing deadlifts

Workout of the Day

Warm up
Row 1000 m
5 minutes of foam rolling

Conditioning
3 Rounds for time:
21 Box Jumps (24 / 20 inches)
14 Wallballs (20 / 14 lbs)
7 Deadlifts (225 / 135 lbs)
200 m Farmer’s Carry  (2 x 1.5 / 1 pood)

Learn how to be happy with what you have while you pursue all that you want.
– Jim Rohn

Tuesday, November 20, 2012

Drew plowing through some thrusters

Warm up
Run 400 m
2 rounds of 15 sits and 10 air squats
Group mobility

Conditioning
400 m sprint for time
then
Paleo Challenge Benchmark Workout
12 Min AMRAP of
8 Thrusters (95 / 65 lbs)
10 Bar over burpees
12 Kettlebell swings (1.5 / 1 pood)

A dream doesn’t become reality through magic; it takes sweat, determination and hard work.

Monday, November 19, 2012


Derek doing “Annie”

Workout of the Day

Warm up
Row 500 m or run 400 m
then do 2 rounds of
10 Push ups
10 Ring rows
Group mobility

Strength
In 15 minutes establish 1RM clean (full squat)

Conditioning
“Annie”
50-40-30-20-10
Double unders
Sit-ups

You have to expect things of yourself before you can do them. -Michael Jordan