Category Archives: Uncategorized

Community workout today! Had a blast chilling with Kara and Daniel! Conditioning: 50 goblet squats 53/26 40 sit-ups 30 burpees 20 kb swings 53/26 400 m run A little fun with the “barbell” test. For time:

First of all happy birthday to Kara! And good work this am! Killer job by Robin and Lauren tonight! Making it look easy as always! Strength Front squat with a 2 sec pause at the bottom 1×8@60% 1×6@65% 1×4@70% 1×2@75% 1×2@80% 1×20@60% with no pause Conditioning 15 pull-ups 15 OH lunges 15 HR push-ups 3Continue reading “111413”

Everybody was killing it today! PR’s dropping left and right! Great to meet New peeps Lance and Lauren! Strength Deadlift 1×8@70% 1×6@75% 1×4@80% 2×2@85% 1×20@50% Conditioning 5 HSPU 10 box jumps 24/20″ 5 squat cleans 135/95# 5 rounds for time

Getting chilly out there! Swing by and get your sweat on later! Strength 10 min to establish max strict press. 5×5 push press at 75% of 1RM Conditioning 40 sit-ups 40 kb swings 53/26 30 sit-ups 30 kb swings 20 sit-ups 20 kb swings 10 sit-ups 10 kb swings For time

Thanks to all the veterans out there! This post is late so I apologize. Didn’t post right or something. Strength Back squat: 1 full squat+quarter squat; 5×5 at 75% Conditioning “DT” 12 deadlifts 155 9 hang power cleans 155 6 push press 155 5 rounds for time Photo from rogue fitness

Rest day As mentioned every time you come into our box, START doing your squat therapy! It will make you a exponentially better athlete!

Killer Saturday community wod! Tough but a blast! WOD 10 burpees 10 thrusters 95/65# 4 rounds *** 50 air squat buyout ***

Good workouts all around today! Everybody killed it! A shout out at coach Shannon for programming some tough WODs this week! Strength 3 position snatch + 1 OH squat 15 min to establish max weight Conditioning 4 muscle ups or pull-ups 8 push press 95/65 12 plate to overhead 45/25 16 OH lunges 45/25 ***Continue reading “110813”

Strength Front squat: 1×10, 1×8, 1×6, 1×4, 3×2 – start at 65% and work to 85-90%. Overhead squat practice – 10 minutesp Conditioning: Pull-ups Deadlifts 10-9-8-7-6-5-4-3-2-1 for time

Great day today! Tough workout and great effort. Robin got after it and made it look easy! Strength Deadlift: 5×5 @ 75% of 1 RM -or- 3 position cleans – 7 sets to find max weight. Conditioning 15 KB thrusters 53/26 10 pull-ups 5 burpees 10 min amrap