Author Archives: Rick

Saturday – 1.31.15 – Partner WOD

Daily Read: I am a failure – CF Lando    Jeremie and HIS bar   WOD In teams of 2 complete the following for time: 2 rope climbs (1 each) 60 alternating box jumps (24/20) 2 rope climbs 60 kbs (53/35) 2 rope climb 200 Double Under 2 rope climbs 60 swings 2 rope climbs 60


Thursday – 1.29.15 – Bench and Ascending Ladder

Daily Read:  With the Open around the corner – here are three reasons to compete – Wod Planet       Strength: 5×3 Bench Press W.O.D Ascending ladder x 1 starting at 3 x  10 min. HSPU (R) arm  Hang DB snatch (45/25) (L) arm Hang DB snatch **15 Ab Mat Sit Up before each


Wednesday – 1.28.15 – Clean Complex + RFT

Daily Read: The 4 C’s – Tabata Times     Morrison after hitting a nice 235 PR split jerk!     Strength: 6 Sets (AHAP) 1 Halting Clean Deadlift (at the knee x 3 seconds) + 1 Position 1 Clean W.O.D 3 Rounds For Time: 12 Deadlift (Crx 185/125 – Rx 155/105 – L1 115/85)


All evening classes are ON….

Please use back door only and change shoes by the chairs. Thank you!


Morning classes cancelled – PM TBD


Monday – 1.26.15 – Press/Jerk – AMRAP

Schedule:  6am class is definitely on.  Please check the site and/or social media for updates on the rest of the day.   Daily Read:  Prioritizing your fitness – Breaking Muscle   A little Sunday night session       Strength: Push Press 2-2-2-2 Split Jerk 1-1-1-1 W.O.D  AMRAP 20 7 SDHP (Crx 115/85 Rx 95/65 L1


Open Gym 9-11


Saturday – 1.24.15 – Hero WOD “Chris Kyle”

  “Chris Kyle” 3 RFT 40 KB Swings 53/35# 40 Box Jumps 24″/20″ 40 Thrusters 65/45# 40 Elevated Push-ups (feet on 24″/18″ box) ***“Christopher Scott “Chris” Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.


Friday – 1.22.15 – Snatch + Row/Burpee

Daily Read:  Appropriate since were going to see the movie tonight – American Sniper Workout - TNation     NEVER FORGET WHERE THIS ALL STARTED!   Strength: Complex: 1 Hang Power Snatch + 1 Power Snatch (Compare to….) W.O.D 5 Min. Clock 500m Row Max Burpee Rest 5 minutes 4 min. Clock 400m Row Max Burpee


Thursday – 1.22.15 – Cleans and Front Squats

Daily Read: 5 Habits that are hurting your workout – Breaking Muscle Strength: Clean / Front Squat Complex 1 Sq Clean + 1 Hang Sq Clean + 2 Front Squats W.O.D AMRAP 10 5 Front Squat C-RX 155/105 - RX 135/95 – L1 95/65       15 Ab Mat Sit Up Finisher Max Plank Hold x