Saturday 1/31/15

For time: Partner
100 Box Jumps, 24/20 in
100 Air Squats
100 AbMat Sit-ups
100 Push-ups
100 Kettlebell Swings, 35/26 lbs
100 Push Press, 45/35 lbs
1000m Row

Friday 1/30/15 is our first Special Event night- Sweating to the Oldies with Ricardo Simmons


4 Rounds
1 min each for max reps

Wall Ball Push Press (wallball to 11 feet without the full squat)
Ball Slams
Box Jump
Sumo Deadlift High Pull with Kettlebell high knees



30min Amrap
5 Deadlifts 275/185 lbs
13 Push-ups
9 Box Jumps 24/20 in


OMG! I am so excited for tomorrow!!!! Ricardo Simmons aka Coach Weezy will be bringing the old school 80s vibe to the (dance) floor IN FULL COSTUME ( by Heather McKearnan) for our first ever Friday Night Special Event “Sweating to the Oldies!” You, too, should dress in your best florescent aerobics gear and your favorite sweatband and leg warmers to class at 5:30 and get ready to SWEAT!!! 500 reps. 80’s playlist by Mariela Rodriguez ), Luis Castillo as Ricardo Simmons, FUNFUNFUN…You will not want to miss this!!!
Guests are welcome ($10 drop in). Costumes are encouraged!!!!

Richard Simmons  is Sweating to the Oldies!!

Richard Simmons is Sweating to the Oldies!!

The Big Event 5:30-6:30pm

500 Rep Challenge
10 Burpee
10 Star Jumps
10 Push Ups
10 Mt. Climbers
10 Squats
10 Ring Dips
10 Sit Ups
10 Lunges
10 Birdge Lifts

Thursday 1/29/15

A. AsmrepAP in 10min
Kb Swings 32/24

B. 15min Amrap
6 STRICT Pull ups
9 Second “L” sit
12 Alt Pistols




For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…

Row 500 Meters
12/8 Muscle-Ups strict
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups
When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

Wednesday 1/28/15

3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45/35

Tuesday 1/27/15

For Time:
30 Bear Complexes 115/75
If the athlete drops the barbell at any time during the 30 Rep cycle:
2 Burpees,4 Box Jumps, and back to the bar.




A. (11min in total)
3 min. wall sits
rest 2min
2min wall sits
rest 1 min
1 min wall sit

Rest 2min then:

For Time:
300 singles
20 KB Swings 24/16
40 Alt DB rows 35/15
50 bicycle crunches (2=1)
300 singles
50 bicycle crunches (2=1)
40 Alt DB rows 35/15
20 KB Swings 24/16
300 Singles



2RM Log ground to overhead

2RM Axle Deadlift

8 sets for non strongman competitors
3 Position Snatch Deadlift + Snatch
2inch off floor 2 sec Hold, above knee 2 sec hold, pockets 2 sec hold + Snatch from floor



10min EMOM

5 KB Swings 32/24

5 Ball Slams 20lb

5 Thrusters 75/55


Extra Credit

1min to complete 10 reps @135/95

rest 1 min

2min to complete 20 reps @ 185/125

rest 2 min

3min to complete 30 reps @225/170

Monday 1/26/15

Tabata Fight Gone Bad

Tabata Wall Ball 20/14
Tabata Power Clean 75/55
Tabata Box Jump 20 in
Tabata Push Press 75/55
Tabata Row (calories)




6 rounds of Tabata each station then move to the next:

Dumbbell floor/Bench Press
Goblet Squat with KettleBell
Alt one arm Ring Rows
Battle Rope
Jumping Stationary Lunges
Carioca 50 ft back and forth

Saturday 1/24/15- your last chance (for now) to bring a friend!!!

Even if your friend is Chuck Norris- Bring HIm…we’re not scared!!!!

Tait & Chuck NorrisComplete as many rounds as possible in 25 mins of:
Run, 400 m
50 DB Push Press 35/20
50 Pull-ups
50 DB Front Squats 35/20
50 Push-ups
50 DB Walking Lunges, 35/20
50 Air Squats

Friday 1/23/15- – your 2nd opportunity to bring a friend!

How do you know if they will come if you don’t ask them? Bring a Friend to any class today and tomorrow!

Heather and Tom badass

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of DB Snatches 45/25
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.



For Time:

500m row

100 box jumps (scale step ups, no shin injuries!!!)
20 DB Manmakers (pushup row, pushup row, squat clean thruster)
80 Ball slams
20 Hand release clapping pushups (scale reg)
60 Ring Rows

500m Row
20 Speed Skaters
40 jumping squats
4 x 50ft bear crawl
4 rope lowers

500m row

Thursday 1/22/15- Bring A Friend Day (the first of 3)

Yay!! It’s that time again TRIBE!! Time to grab a friend, a neighbor, a co-worker and show them how you look so good and have more energy that the average human. We promise it will be super fun and just challenging enough!!!!

Snap backs

Partner WOD

For time:

25 Row (calories)s
100 Double Unders
80 Russian Swings, 53/35 lbs
100 Air Squats
60 Push-ups
100 Double Unders
40 AbMat Sit-ups
100 Alt Lunges
20 Burpees



Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

B. For time:
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

If time: Work on gymnastics.. Handstands.. HSW.. Muscle Ups.. Progressions… Dips.. and core exercises.

Wednesday 1/21/15

4 rounds for time:
25 Game Push Ups
25 KB Swings 24/16kg
Rest 1:1




*5 burpees every time you break*
Minutes 1-3
Max Wall Balls
Rest Through min 4

Minutes 5-7
Jumping squats (5sec hold at bottom)
Rest Through min 8

Minutes 9-11
superman hold
Rest Through min 12

Minutes 13-15
Rest Through min 16

Minutes 17-20
military sit ups
Rest Through min21

Minutes 22-24
High knees

Mobility WOD