Tuesday, April 22, 2014


 Remember this deadlift, Sarah?

Spend 20 minutes : Find 1rm Deadlift

12 min AMRAP
20 Sledge Strikes (10 Left, 10 Right)
1-way bear crawl
10 Burpee to 6″ touch

Monday, April 21, 2014


Anthony at the old building

Something a bit light today, tomorrow we test the deadlift.

OTM for 12 Minutes
1 PC +1 HC (start at moderate weight and add 1-5 lbs each minute)

2 Rounds
50 Double Unders (25 fails)
40 Mountain Climbers
30 T-2-B
20 Calorie Row

Sunday, April 20, 2014


Back Squat 10@ 50% 8@60% 6@70% 3@80% 2@85% 1@90 1@95
3 Attempts at a new PR

Viking Helen
400 M Row
21 KBS 24/16
12 pullups

Saturday, April 19, 2014

Schedule Update

The way-back machine: Sarah and Kellie at the old building.

New class times in the morning: Brett will be teaching at 6:00 am M-F now!  So come and have some fun - there will be light, there will be fun, there will be great music, and there will be burpees!

Also, Brett will be starting a new Olympic Lifting class on Tuesday and Thursday at 4:30 pm.  This will be a skill-focused class based on the clean, jerk, and snatch and the assistance exercises focused on developing those skills.

Also, we are starting a new Wednesday class at noon.  Now we will have noon class M-F, that is, as long as the first person reserves a spot in class.  As usual, if no-one signs up for these classes 12 hours ahead of time, they will be cancelled.

Thursday, April 17, 2014


How about some adorable baby to cheer up your day.  
This is Roland and Brooke's Braden!

Bench press 5rm

Here's a little bench mark WOD to get you ready for your weekend.  And after, enjoy your (gluten-free ;) ) beer knowing that you deserve it!

*Sub RDL (watch here) for GHD back extensions.

Wednesday, April 16, 2014


Speed Work!

Back Squat
5@70%, 5 @80%, 3@90%, 5@80%
*work on speed! Base percentages off of Monday’s weight

8 Rounds
4/2 HSPU
6 Chin Ups
8 Deadlifts (#185-225/#105-135)

Tuesday, April 15, 2014


Don't Be That Guy <----link here

build to heaviest Barbell complex
5 rounds- rest 1:30 between rounds
2 Deadlifts
2 Clean Pulls from Mid thigh *Focus on the shrug and jump, keeping bar close
2 Power cleans or Clean
(Hold onto bar the entire complex)

AMRAP 9 minutes
6 T-2-B
6 Burpees
6 Single Arm Dumbbell Snatch (3 Left, 3 Right)