Category Archives: Uncategorized

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


Wednesday – 1.21.15 – Rope Climb and Tabatas

Daily Read:  Coffee Lovers          Skill: Rope Climb W.O.D Tabata: air squat double unders 1 rope climb 3 Push Press (Crx 155/105 – Rx 115/85 – L1 95/65)


Tuesday – 1.20.15 – Pulling Fran

Daily Read:  Sleep for recovery – Catalyst Athletics This about sums up the energy at the AWF Grand Open! W.O.D “Pulling Fran”  21-15-9 Deadlift (Crx225/155 – Rx 185/125 – L1 135/95) Pull Up Finsher 3×15 weighted back extensions