Friday, August 1st

A. Strength: 5×3 clean & split jerk 75% of 1 rep max 90 second rest btw sets

B. 3 RFT
12 Thrusters 95/65
20 T2B
200 mtr run (scale could be lighter weight for thrusters and t2b could become kte or even sit ups ballistic)


Thursday, July 31st


Good Day Tribe!!

So, this last couple months the staff has been thinking about how to engage our athletes EVEN more. Challenges, setting PR’s, pushing each if you a little harder then usual..etc. This month (July) we have been working on the Push Press and this Thursday July 31st, we will PR!!! YAY!

That being said, everyone knows the Athlete Board where we keep all of your PR’s of the Snatch, Burpee’s, Mile run..etc. In the past, we (your proud coaches) have kept track of your Personal Records for you. The thing is that we feel that in doing this for you, we are robbing you of the thrill of increasing your number on the board and also the accountability of keeping track of and acknowledging your progress and accomplishments!

SO… we are going to try something new. Starting, tomorrow or whenever you get a new PR, YOU will be responsible for updating your numbers on the PR board. After class is over, you will grab the appropriate maker (red or blue),you will find your name and you will write down the amazing feat that you just conquered. Its time to hold yourself accountable for all the AMAZING things you do in our community.

It will be fun and our hope is that you will take on a new sense of ownership and pride for all your victories and milestones. That being said…if you are among the athletes that does not record your workouts, weights, times and PRs… why don’t you take that on for the month of August and see what a difference it can make in your engagement, learning curve, and progress. You may be surprised at what a difference it can make!

Train on family! Get up and never give up!
All levels

A) Push press

B) 5 rounds
5 Ring dips
10 Push ups
15 OH walking lunges 45/25


Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock hits 24:00, and then…
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)


Wednesday, July 30th

All levels

1 mile run
100 Double unders
40 Box jumps
100 Double unders
1 mile run


800m run
100 Single unders
25 Box jumps
100 Single unders
800m run


Tuesday, July 29th

All levels

A) Push presses

B) In 8 min:
Run 800m
8 Deadlifts (250/175)
2 Pull ups


A) Same

B) In 8 min:
Run 400m
8 Deadlifts
4 Ring rows

Monday, July 28th

All levels

A) Skill: Double unders

B) 3 rounds for time:
25 Double unders
21 Squats
25 Double unders
15 Push ups
25 Double unders
9 Pull ups

A. Same

B. Same but triple single unders

Saturday, July 26th

6 Rounds for time:

20 Partner Med Ball Squat Tosses*
20 Partner Med Ball Sit-Ups
Partner A 200m Run with Med Ball
Partner B 200m Run with Med Ball

* Partners stand 5 yards away. Athlete A has the med ball, performs a med ball squat, then on the way up, tosses the ball to Athlete B, who repeats.20140713-202801-73681875.jpg

Bearded Helen Prelim make up tonight!!!! 7pm

Hey tribe!  

Tonight at 7pm we are holding the Bearded Helen Prelim PR Challenge make ups!!!  Be here early to warm up and get started at 7pm.  If you have not signed up its okay!  You can sign up when you get here.  We provide the beards…because remember… no Beard NO Rep!!!!  

If you can not make it tonight we will be holding it again Saturday at 11am!!  Be here!   Super super FUN!!!!


Bearded Helen

Friday, July 25th

A) Handstands
5x :30

B) 10 rounds
10 Roll to candletsticks
10 Hollow rocks
10 Bird pickers
10 Pistols
5 BurpeesDSC02106

Thursday July 24th

All levels

A) Heavy thrusters

B) 21 – 15 – 9
Wall balls
Sit ups
Push ups


A) 5 min EMOM
5 Thrusters

B) 21-18-15-12-9-6-3
Wall balls
Toes 2 bar
Push ups

Wednesday, July 23rd

All levels

A) Skill work – ring dips
-See how long you can hold a locked out position on rings

B) 10 – 1, 1 – 10
Ring dips
Box jumps
*5 Burpees after every set
(wod ends with burpees)


A) Same

B) 10 – 1, 1 – 10
Box dips
Box jumps (or step ups)
*3 Burpees after every set20140620-162941-59381672.jpg

Mobility WOD