Annie is a swinger!

Ok peeps! Here is your chance to earn your weekend!

Friday’s Workout:


Double Unders
Kettle Swings (25/16kg)
Sit Ups


Workout of the Day for Thursday!

In 20 minutes, as many rounds as possible of:

50 Double Unders

5 Pistols

10 Burpee Box Jumps

15 Wall Balls (20lb/14lb)

WLC Inspiration and Wednesday’s Workout

There comes a time when you stop settling for good enough and know that nothing less than great will do. You know it’s going to take something, something that you may not even know if you have yet.


There comes a time when you understand that there is another level, and that that’s where you want to live. You may find that what once pushed you has become routine, and the fire for something more starts to burn again.


There comes a time when you find that reasons “not to” have become unsatisfying and unrewarding. You may have repeated some excuses so often they actually appear to be true.


And there comes a time when one choice comes along that can alter everything.


The Whole Life Challenge Worldwide. Know yourself as the person you’ve always wanted to become.


It’s never to late to be who you might have been.

– George Eliot

Wednesday’s Workout:

In 5 minutes:
Run 800
Max front squats 95/55

Rest 5

In 4 minutes
Run 400
Max front squats 135/95

Rest 4

In 3 minutes
Run 200 metres
Max front squats 155/115

Ballistic Dead Lifts! BAM!

Work Out of the Day:

Ballistic Deadlifts
Around 40-60% of max to feel out the first few reps

10 minute kb madness AMRAP
4 goblet squats
8 snatches
12 American swings

Muscle up goodness

Heather, Nate, and Joe are back from their gymnastics seminar with Carl Paoli this weekend and ready to share some knowledge with every one! Starting with muscle ups!


Muscle ups

Workout of the Day
Overhead squats 95/65#
Ring dips


Tait- Post WOD!


{2x’s through

8 scap pushups

8 pvc good student/good morning (with light weight or bar if desired)

4 left one legged karate squat

4 right one legged karate squat}


EMOM 12 minutes

on even minutes –0-2-4-etc

4 “I am a Gymnast in strict form and hollow body’ dead hang pullups

on odd minutes:

10 legit, no wasted movement box jumps, as high as possible(talk to me about the 3 levels of this






4, 4

5, 5

ADD or adjust weight after each set….

There may or may not be a Burpee penalty for putting the bar down mid set!


Girls, girls, girls…. Talkin’ bout the Helen Challenge finals and tomorrow’s wod!

The Helen Challenge has come and gone and I think it’s safe to say that it was, by far, our best challenge to date. We saw such amazing, hard work out of everybody involved. Shelley Hilliard took over 7 minutes off her prelim time. SEVEN MINUTES. Wow.

And thanks to the huge number of athletes who decided to put themselves out there and participate in this challenge, we were able to give out $1100 in cash to the winners. On top of that, we would like to thank a few sponsors who donated prizes as well.

Counter Culture donated a gift certificate for lunch for one (went to most improved mens, 3rd place)
The Cowgirl donated a gift certificate for lunch for one (went to most improved womens, 3rd place)
Max Renteria donated two gift certificates for her restaurant, Tomme (went to most improved, 2nd place)
And Steve Hyde from New Balance donated two pairs of New Balance minimalist shoes (went to most improved, 1st place)

It was such an amazing experience, WE CAN’T WAIT FOR THE NEXT ONE! *cough**cough*

The winners!

Everybody in the challenge either matched or beat their prelim time!

Crystal Richards has lost 32 inches in the 4 months she’s been training with us and constantly shows up with such an indescribable energy and pushes herself in an outstanding way that we felt compelled to spontaneously create an extra prize and award her the ‘Spirit of the Challenge Award’!


30-60-90 Gymnastics WOD

That’s right folks…It’s time for a 30-60-90 second scheme- Don’t be scuurred…It’s is not reps!



Push ups

Jumping Squats

Push Press

V Ups


Overhead squat PR! ….and some wall balls/toes to bar….

Gonna start things off with

Overhead squat PR

And then

Toes to bar
Wall balls

Swings and things…

I think everyone would agree with me if I said that the Helen Challenge was a huge success and a very moving event. I will post pictures and the results for every one tomorrow!

1-10  Snatch
11-20 Clean
21-30 Swing
cap at 30 and congrats!

Mobility WOD