One week into the nutrition and push up challenge! The hard part is over. Keep up the hard work everyone!   WOD 1. Annie 50-40-30-20-10 Double under Sit up 2. Row 1000m 3. 30 Wall balls 10/14 30 Kettlebell swings 35/55    

If you don’t want to see what happens, then don’t press play!     WOD   We will be going through the following AMRAP 3 times, with rest between each one.   AMRAP 3 min 9 Pull Up 6 Kb Swing 55/70 3 Overhead Squat 95/135    

Check out Jenn and Rob rocking the two person front squat during Rob’s nitro circus birthday workout. Everyone really pulled together, came up with some great strategies, and just got after it.   Today is one of those ever-so-fun workouts that starts at ten reps and descends down to one. Usually round 10 and part of 9 aren’t too bad. [...]

WOD   21-15-9 Over/Under Rope Single Arm Kb Swing (each arm, no switching back and forth) 35/55 Plate Ground 2 Overhead 2 Ground 25/45   5 Burpee penalty assessed immediately for landing on the rope. Must complete all reps on 1 arm before switching to the other. No dropping the plates. Must control them to the floor.

Reps. Get as many as you can. Two times through. Enjoy!   WOD   2 Rounds for Total Reps 1 min pull up 1 min rest 1 min stone to shoulder 1 min rest 1 min kb swing 55/70 1 min rest 1 min box jump 24/32 1 min rest

  Yoga. Today at 11:00am it will be happening. It will make you a supple lion. Bring a bill with a picture of Abraham Lincoln and you’re in.   We are stealing a workout from our Catalyst Program today. Lots of hip extension on this one. Deadlifts, kettlebell swings, and box jumps. We are really going to be hammering on [...]

If you don’t know what “posterior chain” means, you will by the end of the workout. STRENGTH Press 5-5-5 WOD 3 RFT Run 500m 15 wall ball 14/20 15 kb swing 55/70

WOD 3 RFT 50 box step up 8/12 12 hang power snatch 65/95 10 push up

Great job on the back squats yesterday! We had Matt, Shiela, and Nichole hit new 5 rep PRs with 275, 165, and 135 respectively. There were also some great efforts on the WOD as well. Hank was at 16:00 Rx’d for the men and Shondra was at 16:40 Rx’d for the women. Jenn won a hard fought battle with some [...]

Read This   Strength   Deadlift 5-5-5 WOD   2 Rounds of 4 RFT 6 High Wall Balls 10/20 5 Tire Over Bar