She’s back…

Thursday, August 4, 2014 “Fran” 21-15-9 Thrusters(95,65)(75,45)(55,25) Pull-ups Fran is back!!! We last performed “Fran” on April 22, 2014.  This benchmark workout was designed to be fast and intense.  Today we will be...

Read more

Move

Wednesday, September 3, 2014 7 Rounds of: (Rest 1 minute between rounds) In 2 minutes complete: 200 Meter run(T3-100m) 7 Deadlifts(225,155)(185,135)(115,75) Max reps of double unders in the remaining time(T2/3 singles) In today’s wod you...

Read more

The Brier Creek 300

Tuesday, September 2, 2014 “The Brier Creek 300” 5 Rounds: 20 Wall Balls (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees A big thanks to everyone that volunteered this weekend!  These events are a way for us...

Read more

Friday Max

Friday, August 29, 2014 Deadlift: Build up to a 1 rep max Bench Press; Build up to a 1 rep max Today we finish out maxing our lifts.  Monday we had 112 new Pr’s!  Everyone is getting stronger.  Lets finish out the week strong as well.  I...

Read more

Fight Gone Bad Thursday

Thursday, August 28, 2014 “Fight Gone Bad” Spend one minute at each station for reps.  Rest one minute between rounds.  Repeat for a total of 3 cycles: Wall Ball(20,14)(14,10)(10,6) Sumo Deadlift High Pull (75,55)(55,35) Box Jump...

Read more

Mixed Bag

Wednesday, August 27, 2014 EMOM for 7 minutes: 1 Front Squat at 85% 1 rep max EMOM for 10 Minutes: Odd: 1 Power snatch + 1 Hang squat snatch Even: 5 Unbroken handstand push-ups(rx), 10 Regular push-ups(T2/3) EMOM’s are a great way to get in...

Read more

Agility

Tuesday, August 26, 2014 RX: Every 3 minutes for 7 rounds: Run 400 Meters 12 Toes to bar T2/3: Every 4 minutes for 5 rounds: Run 400 Meters 15 Sit-ups In today’s wod you are tasked with completing a 400 meter run and toes to bar or situps...

Read more