Wednesday June 3, 2013

Posted by on Jul 2, 2013 in Blog |

Turkish Get Up

Stiff Leg Deadlift

Heavy Wall Balls

6 Rounds:  Run 200m
Rest exactly as long as it took you to run each one, for total time.

Plate Run.  Haney style.  :)


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Tuesday July 2, 2013

Posted by on Jul 1, 2013 in Blog |

Today is not timed.  Move through each, as needed, and with the amount of weight that is challenging for you.  Please park on the north or south side of the building.  Thanks!

8 Rounds:
3/3 Heavy Front Rack Lunges (from floor)
3/3 Heavy KB Thrusters
10 Glute Ham Developers (or hip extensions, or variation of)

Sled PULLS: 3 x 100m
Partner up and switch off.  The TRX will be rigged up so that you can PULL the sled behind you.  Put the amount of weight (or it might be just the sled itself) on the sled that you can move with a decent amount of power (for the majority of the time before you fizzle out!)   :)

Don’t mess with Joan….even in a dress!  Whoo hoo!


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Monday July 1, 2013

Posted by on Jun 30, 2013 in Blog |

Front Squat – Heavy 10

“MARY” – 20 Minute AMRAP
5 HSPU (Sub 5 Strict BB Presses)
10 Pistols
15 Pull-ups

Tom and Beth put together this weekend’s Warrior Dash event and it looks like everyone had a blast!  I’m sure this month’s rain made it all the better  :)


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Friday June 28, 2013

Posted by on Jun 27, 2013 in Blog |

Muscle Snatch from the floor – Heavy 2, sets across.

4 Rounds: You have 3 minutes to row 500m, with remaining time, perform max DB Snatches pulled from the floor. Switch arms as needed. Total reps in 4 rounds.

DB Weight (40/60lb)

Saturday, July 13th:  Don’t forget to RSVP for the video promotional shoot.  We’ll get another email out explaining a few more things….stay tuned!

Saturday, July 27th:  Save the date!  Beth and Jeannie are putting together an outdoor park WOD at Snail Lake Park, followed by a picnic at the lake!  More details coming, but this will be the event/workout for that particular Saturday.  Bring a dish (no electricity), kids are welcome, hang out at the beach for a bit after your WOD.  Details will be coming out in a couple weeks~

100m of lunging.  This would be a good travel WOD!


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Thursday June 27, 2013

Posted by on Jun 26, 2013 in Blog |

Switch Grip Dead Hang Pull-ups (one palm toward/one palm away)

Swing Transfers

Pistols (weighted if you can)

8 Rounds – Rest 45 seconds in between for total time.
40 Double Unders
Shuttle Run x 8 Lengths

Compare to Tuesday November 20th

A great shot of new member, Jon, in full extension.  AWESOME.


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Wednesday June 26, 2013

Posted by on Jun 25, 2013 in Blog |

Clean @ 90% of max

EMOM: 20 Minutes, alternating each movement with a minute rest in between.

The sequence for 20 minutes is:
Max Cleans (103/145)
Rest 1 Minute
Max Weighted Push-ups (25/45)
Rest 1 Minute

….and so on for 20 minutes. You will do each movement 5x. Score is total cleans + total push-ups.

Note: For those that have to modify push-ups, you’ll want to find the method that you can hover around 9-12 challenging push-ups each round.

We just got one of my favorite paleo cookbooks in our retail area, Well Fed.  We will be getting some more books in stock so you have some resources to go to for Paleo savvy learning!  More coming!

Coach Beth coaching our Beginner Class.  Welcome aboard everyone!

Coach Beth

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Tuesday June 25, 2013

Posted by on Jun 24, 2013 in Blog |

Push Press – 3RM

For Time:
100m Walking Lunge
25 Strict Press (73/105)
25 Hang Power Cleans
25 Pull-ups
100m Walking Lunge

Finisher: 8-8-8-8 Weighted Side Bends/Each

Gym Updates:

1.  There are tons of new members who have joined!  Please introduce yourselves to them, so everyone feels comfortable during their first few weeks.  Nobody likes to stand around alone before warm-ups.  I know you guys won’t bite!

2.  We are very close to having a member check-in kiosk set up.  We will be requiring that everyone checks in on the iPad when you enter for class.  That will help us track member attendance….because the coaches care if you don’t show up.  :)

3.  Promotional Video Shoot:  July 13th from 8:30 – Noon.  Sign up and join the fun!

New member, Dave, learning the deadlift.



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Monday June 24, 2013

Posted by on Jun 23, 2013 in Blog |

Deadlift – Heavy 1

4 Rounds:
200m Run with plate (25/45)
10 Deadlift (163/225)
10 Burpees
10 Toes to Bar

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Friday June 21, 2013

Posted by on Jun 20, 2013 in Blog |

Back Squat – Heavy 2

EMOM: 21 minutes, alternating through the movements.
15 Heavy Swings
7 Body-weight back squats (Scale: 3/4 or 1/2 bodyweight)

Be sure to let the coaches know if you’re trying to check off some standards on the list!  You can print the Advanced Class Movements & Standards here.

RSVP your slots for the promotional video shoot on July 13th!  Get’er done!

Sportswear by Sandy Summer Blow-out sale this Saturday at 10:30am.

Jesse – Kipping ring pull ups in the Advanced class.


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Thursday June 20, 2013

Posted by on Jun 19, 2013 in Blog |

Front Squat – Heavy 5

8 minute Reverse Tabata:  40 seconds on/20 seconds off
Thruster (63/95)

Finisher: 2 Rounds
50 V-ups
40 Spider Planks
30 Hip Extensions

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