Saturday, Oct 5th, 2013

**Remember, the Judges meeting is at 9:00 a.m. tomorrow, weather permitting, another one will be held the 12th if you can't make it tomorrow.  Also, athletes competing in the Throwdown are meeting at 10:00 a.m. tomorrow morning.  Please post any questions to comments.  See you in the morning!

WOD:  For Time

2013 Games Event

In teams of 2, one person working at a time,

100 Wall Balls

100 Chest-to-Bar Pull Ups

100 Pistols

100 DB Snatches (70/50) (Check for heavier DBs over by the windows.  Please return them when you're done)

Tuesday, Sept 17th, 2013

Awesome work to everybody that showed up today!  We continue to see lots of PR's on the lifts, which is really inspiring.  Keep up the hard work!

Strength:  Shoulder Press 5x5

WOD:  "Hope"

Done in Fight-Gone-Bad format

3 rounds, 1 minute at each station to get max reps, 1 minute of rest at the end of the round.

Burpees

Snatch (75/55)

Box Jumps (24)

Thruster (75/55)

Chest-2-Bar Pull Ups

REC:  Foam Roller

Monday, August 12th, 2013

Weekly Warm Up:  10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall

Strength:  Front Rack Lunge 3x10-12

WOD:  "Russian Fran"

For Time

21-15-9

KB Thrusters (24/16) in each hand

Chest-to-Bar Pull Ups

REC:  100 Russian Twists followed by Coach-led sled Races

Wednesday, August 7th, 2013

You may have noticed the new "Chief's Blog" on the left side of the page.  The Chief will be posting new stuff daily across all topics.  If there's anything you'd like to see or know more about, post to comments and we'll do our best to cover it.  Enjoy!

Strength:  Single Leg Deadlift  3x10 each leg

WOD:  Two 7 Minute AMRAPs
w/ 1 min break in between
2, 4, 6, 8...of each
Deadlift 225/155
HSPU
(2nd AMRAP starts where 1st left off)

REC:  5 rounds
5 burpee wall balls
5 C2B pull ups