Workout Of The Day

Two fer Tuesday PAIRS OF 2! 2 RFT 60 JERKS 65/95# 60 SDLHP 65/95# 60 BURPEES 60 GHDSU 60 PULLUPS 400M RUN TOGETHER…Read More

THANKS TO ALL THOSE WHO CAME OUT TO CELEBRATE ED'S BIRTHDAY AND LUDY'S BABY SHOWER! AWESOME TIME! 1. HANG CLEAN 3-3-3-1 20 MIN AMRAP HANG CLEAN INTO Thruster (ONE MOVEMENT) 75/115# Repeat Complex 3x per Round 20 Steps DB Walking Lunge 20/35# 200m run 15 Pushups…Read More

1st Minute: Broad Jump Tire Flip 2nd Minute: Backextensions 3rd Minute: Power Cleans 65/95# 4th Minute: Jerks 65/95# 5th Munute: Rest REPEAT 3 RFT, Partner counts all reps for 3 rounds, work should be ALL-OUT. Partber counts all 3 Rounds then switch.…Read More

HAPPY BIRTHDAY COACH ED! 52 OF EVERYTHING BOX JUMPS 20/24 DB THRUSTERS 20/35 AB-MAT SIT-UPS DB WALKING LUNGE 20/35# TTB PUSHUPS 1 BURPEE FOR EVERY TIME YOU CURSED HIM OUT IM YOUR HEAD!!! SEE YOU SATURDAY!…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. Clean 3-3-3-2-2-1 2. Jerks frim the Rack: 2-2-2-5-5-3-2-1 3. 200m run x4, ewual run to rest…Read More

Two days til Ed is OLD! Two fer Tuesday! 200 Dubs 150 Wallballs 14/20 # 100 DL 155/225# 50 Burpees (sorry 2 days in a row) 800 m run together! One working at a time until you get to the run :)))))))…Read More

Ed's Birthday is Saturday 7pm! Get with Ed for details. 1. Find a Heavy 2 Rep Front Squat 8 mim cap 5 RFT/5 OF EVERYTHING! HANG CLEANS 75/115# FRONT SQUATS JERKS BURPEES with a 12 inch Jump…Read More

FREAKY FRIDAY! 21-15-9 "Jesse" Power Cleans 95/135# Dips 13 min time cap…Read More

Thirsty Thursday! 10 MIN EMOM Odd: 15 KB SWINGS 16/24KG Even:10 HSPU Immediately into: (reset the clock for tabata) Tabata :20 sec on :10 sec off for 4 minutes each MOVEMENT! Plank Holds Minutes 4-8 Abmat Sit-Ups Minutes 8-12 Pushups…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. FInd a MAX DL 1-1-1-1-1 2. FRONT SQUAT 3-3-3-5-5-10 3. 2 Rounds, NOT FOR TIME 30 STRICT PULLUPS 30 STRICT DIPS 30 GHDSU 30 BACK EXTENSIONS…Read More

WOD 9.15.13 9-11 Hero WOD Where were you on September 11, 2001? It’s amazing to me that when I ask people this question, everyone knows exactly where they were and what they were doing the moment they found out about the attacks on our Nation. As I sit here writing this, I think about this tragic …Read More

PARTY SEPTEMBER 22ND 7PM AT THE BOX BRING A DISH. 1. WORK UP TO A HEAVY BACKSQUAT 3/3 10 MIM CAP 2. 30 STRICT PULLUPS 30 KB SWINGS 16/24 KG 30 Snatches 65/95# 30 LATERAL BAR BURPEES 30 KB SWINGS 16/24 KG 25 MIN STRICT CAP…Read More