Monday, July 8th, 2013

Next Saturday and Sunday (13th & 14th), both sides of the box will be unavailable from 8-5 due to the sold out HQ Olympic Lifting Seminar.  We're excited to be hosting this event, please help us make a good impression to visitors and seminar staff.  Please pass the word along to other members of the gym that you know that this space will be unavailable.  We will post an outdoor WOD for Saturday, the 13th.  If you have any questions, let us know.

Strength:  Back Squat Holds 3x3 (8 second hold at the bottom of each rep)

WOD:  15 Minute AMRAP

400 M Run

Max reps unbroken Clean & Jerks (135/95)

*start your next run once you have to take a break on the Clean & Jerks.  Score is total C&J's.

REC:  100 Double Unders for time

Thursday, June 13th, 2013

Strength:  Weighted Push Ups 5x5

WOD:  Bench Press

Bodyweight reps to failure every 90 seconds for 10 rounds

REC:  Medball Leg Raises

Some shoulder help from my new best friend, Kelly Starrett, to improve performance for todays work.

Thursday, May 30th, 2013

The Deadlift max was one of the first tests of our new strength programming.  We've been seeing a LOT of PR's lately and want to hear how you did on the deadlift. 

Strength:  Weighted/Strict  Ring Pull Ups 3x10-12

WOD:  Every Minute on the Minute for 12 minutes do;

8 Snatch Grip Deadlifts (135/95)

1 Snatch

4 Overhead Squats

To keep things simple, you can snatch the 8th rep of the deadlifts for a total of 12 reps per round and a total score possible of 144.  Your goal is to complete all 12 rounds, scale the weight if you need to but scale as little as possible and push yourself harder.

REC:  50 Ring Dips.  10 Ring Rows every time you stop the dips.

Friday, April 26th, 2013

 Strength:  Sumo Deadlift High Pull 5x5

WOD:  "Get Some"

For Time

100 Bodyweight Back Squats

15 Box jumps every time you rack the weight

REC:  Foam Roller