You had to have seen this coming. It’s our last wod here and there’s not a hill at the G unit. WOD 2 RFT The Hill 9 OHS 65/95 100 Double Under 9 Thruster 65/95

http://www.youtube.com/watch?v=RZQYGHmJG9s&feature=related   We have a natural resource here at the Erie Airpark that is affectionately known as “the hill”. We have been neglecting the hill recently and with the impending move I expect to be seeing a lot more of it! I wonder how many trips to the top of the hill we can make over the next 14-30 days….time [...]

Strength Back squat 3-3-3 WOD AMRAP 12 9 dumbbell push up 9 double under 9 ring pull up

I know a few of you were on to my plans of a crazy wod outside involving The Hill, but due to the rain and mud we will wait a few days. Congrats to Mara and the new Harner.  We can’t wait to see you back in action. Imagine cool pictures and videos of you all doing some strong work [...]

Extended warmup, then…   WOD   “Annie”   50-40-30-20-10 Double Under Sit Up    

If you need a little recovery after a heavy dead lift and Ben’s Birthday WOD you might want to try an ice bath. Or just hop in a really cold river! Below is some brief info to help you explain and or understand why sitting in freezing cold water is a good idea. You may want to memorize this so [...]

The deadlift is complete when the athlete has completely extended their hips and legs, and the shoulders are behind the bar. This is completely unrelated to what we’re doing today, but I saw this picture in my files and thought it was a great example of a finished lift. Strength Hang Power Clean 10-8-6 (2 min rest between sets)   [...]

    Yesterday we had 11 people come in and put up their best effort on the clean. 1 person tied their previous PR and 6 people got a new PR! Awesome work! I will admit though, that I am not surprised. You all have been putting in a great deal of hard work and dedication and it shows.   [...]

Well it looks like the 3:00pm time slot for the Paleo Pot Luck is the winner. That will give everyone a little time to go home (or to the liquor store) to prepare their masterpiece.   Just as a reminder, this is the last week to get the 15% off from CC Bodyfuel. It’s not that hard. Go to their [...]

Well Jason is officially fixed. It took 7 screws and a plate, but they got it done. An estimated hour long surgery turned into 2 hrs and 45 min…and there was something about six million dollars. Doctor’s orders are strict bed rest for 2-3 days so maybe we’ll see him again sometime next week. I know he’s already itching to [...]