WOD Row 1000m 75 wall ball 10/20 Row 500m 25 pull up Deadlift 5-5-5

This one is gonna be heavy. Scale accordingly.   WOD   3 RFT Run 1 lap (320m) 15 Wall Ball 14/20 9 SDHP 95/135    

Alas, this week must end! This last one is kind of a chipper, but kind of a sprint too. At the open we used a 30# wall ball for them men and a 20# for the ladies. We don’t have a 30 pounder, so the guys get to do a 20# to 11′. Enjoy!   WE ARE CLOSED LABOR DAY! [...]

Can you believe it? We got approved for our special use on August 9th and the bathrooms for the new facility are already finished! I’m so excited to move in! The picture says it all!   WOD Hang Power Snatch 1-1-1-1-1-1-1  

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

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 [...]

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  

Another challenging and fun week is over TGIF! I hope everyone found some time to recover in a nice relaxing ice bath yesterday. Today is a strength day, let’s get after it and get stronger! Check out Mary’s Yoga class on Thursdays at 11am! AND a huge thank you to all the ladies that attended Mara’s pedicure and manicure baby [...]

This kid’s mom is still tearing stuff up with only 5-6 weeks remaining in her pregnancy. Scroll to the bottom to see her in action!   Announcements:   1) We will be closed on Memorial Day. 2) Dr. Hamilton will be here on Thursday starting at noon. Let us know if you are interested in an adjustment. 2) Potential snow [...]