WOD 020113

Vanity Friday!!

A. Practice Freestanding Handstands / Handstand Walks.

If you can perform a handstand walk make several attempts at one for max distance.

B. Row 2K, rest …Read More

WOD 013113

A. 3 Position Snatch – Heavy, but perfect.
B. Hang Clean High Pull – x 3 x 5

Artem Okulov breaks the sound barrier

Hang Clean High Pull …Read More

WOD 013013

A. Practice Wall Walks / HSPU (strict & kipping)

Wall Walks?!?! They’re baaaaack. We are working are way up to freestanding handstands & handstand push ups, …Read More

WOD 012913

A. Deadlift 5×5

B. For quality, perform 3 sets of :

10 GH Raises
20 Situps (GHD/Abmat)

Coach Dave 535# DL for a triple….

And if you want to injure …Read More

WOD 012813

Happy Monday everyone.

A. Practice hollow rocks / Tripod position

B. 2012 Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme …Read More

Sunday – Open Floor

All hail Marty

Introductions aren’t necessary. If you don’t know who Marty is, that means you don’t train enough. Simply, Marty brings the ruckus. His positivity, enthusiasm and energy is …Read More

WOD – 012613

Dave & Tim’s Surprise Saturday

This will be an ongoing weekly “event” from now on. We will no longer be posting Saturday workouts in advance, instead …Read More

How badly do you want it?

“When you want to succeed as bad as you want to breath, then you will be successful”
– Eric Thomas


WOD 012513

A. 3 Position Clean x 3 sets (heavy, but perfect)

B. Snatch DL x 3 x 3 @100% of 1RM Snatch

3 Position Clean

Snatch Deadlift 

Vanity workout

5 sets, …Read More

Thursday – 012413

A. Practice Pull Ups & Toes to Bars.

How are your pull ups? Can you do 1 strict? 10 strict? Do you know how to “kip”? …Read More