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)

Monday, April 14, 2014


Skill Work- 3 rounds not for time
:45 Handstand Hold
5 Jumping Bar Muscle Ups
:45 Isometric V-Up Hold

10 rounds for time
10 Russian Twists (1 rep= each side)
5 Supine Ring Pull Ups
10 Lunges (each leg)

Sunday, April 13, 2014


"What makes you such a good rower? - My great grandfather was a viking"  <----Link.
Funny video from the Talkin' **** Podcast comedians.  Not really NSFW.

This will be the last week before re–testing 1rm so get your minds right.

Every :30 for 7 minutes
Complete 1 back squat using weight from last Monday(+1-5 pounds) or 92%

This is one WOD
Row 750m
Push press
Box jump
Row 750m

Thursday, April 10, 2014


Bench Press- 5rm, 2×6 @90% of 5rm

1000m row
50 Thrusters (#45/#35)
30 Pull ups

:20 on :10 off
Push Ups
Left Arm Db Bent Over Row
Push Ups
Right Arm Db Bent Over Row