Vanity Friday

A. Build up to heavy Snatch and heavy Thruster (15 minutes each)
B. 7 minute AMRAP, ascending reps of :

1 Snatch, 1 Thruster
2 Snatches, 2 Thrusters

Score …Read More

Thursday – 022813

There has been much love recently for Jean-Claude Van Damme(aka “The Muscles from Brussels”), and more specifically the movie “Bloodsport”. Because of this, I have …Read More

WOD 022713

A. Press – 3RM

B. 2012 Open Workout 12.3:

18 Min AMRAP –
15 x Box Jump (24″/20″)
12 x Push Press (115#/75#)
9 x T2B

If you plan on competing …Read More

Oly Stats

Cool information.

Tuesday – 022613

A. Practice Rope Climbs / Kettlebell Snatch

B. 5rds w/ exactly 2 min rest between:
1 x Rope Climb
5 x Wall Walks
20 x Alternating KB Snatches (10 …Read More

WOD 02241

A. BS – 1RM (high or low)
B. Tabata B2B Squats immediately followed by Tabata Burpees
(B2B squats – bottom to bottom. 10 sec. rest at bottom …Read More

Saturday – 022313

As you may have noticed in the title, the day is called by it’s true name – Saturday. Previously we would refer to this first …Read More

WOD 022213 + Vanity Friday announcement


AMRAP 20 minutes of:
400m run (550m run)
Max pullups

Score = total pullups

Vanity Friday WOD

Look what we have now! Full length mirror!

5 rounds, not for time of …Read More

The Back-off Week by Mike Gray

“The Back-off Week” by Mike Gray¬†

“1. Always plan your breaks or they will plan you, I can promise you that.

2. If you feel slow, beat …Read More