11/27/13

Happy Thanksgiving Everyone. Come down for a awesome, not related to Turkey Day, WOD WOD See...

11/25/13

Girls Should Lift Weights There’s been some questions around the gym lately about girls lifting heavy and getting too swole. Above is a pretty good article that answers some questions and explains how lifting weights is actually very beneficial to females. A) 5x...

11/22/13

A) 15 minutes to find your 1 rep max power snatch. B) 5 minute AMRAP 4 squat clean thruster 75/45 8 box jump 24/20 C) 5 minute AMRAP 5 toes 2 bar 5...

Hero WOD ” Nutts”

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner...

11/19/13

Deeper Squats are Better A) 16 minute EMOM even- hang clean @ 65% of BW odd- push press @ 65% of BW B) 16 minute AMRAP 16 ring dips 400 m run 16 KB swing 1.5/1...