The Bear is Back!

Wednesday, December 3, 2014 “The Bear Complex” 5 rounds for max weight of the complex: Power Clean Front Squat Push Press Back Squat Push Press *1 round consists of 7 sets of this complex. Take as much time as needed between rounds...

Read more

FGB Cousin

Tuesday, December 2, 2014 3 Rounds.  1 minute at each station with a 1 minute rest between rounds. Perform the following movements for reps: Pullups Power Snatch(75,55)(65,45)(55,35)(35,15) Box Jump(20)(step up) Thruster(same as power snatch)...

Read more

The First of the Last

Monday, December 1, 2014 Back Squat: 5×3 @ 80% 1 rep max Then, For Time: 30 Air Squats 200 Meter Run 30 Burpees 200 Meter Run 30 Jumping Lunges 200 Meter Run 30 Pushups 200 Meter Run The year is almost gone.  There have been so many...

Read more

Get a Grip

Saturday, November 29, 2014 In teams of two…5 minutes to establish: 1 Rep Thruster (score will be combined weight) Immediately start for time: 100 Double Unders 80 Pullups 60 Kettlebell Swings(53,35)(44,26)(26,18)(18,13) 40 Toes to Bar 20...

Read more

Black Friday

Friday, November 28, 2014 “Black Friday” For Time: ???????…come and see! I hope that everyone had a great Thanksgiving!  The gym will be open from 10-12 today.  The only group wod time will be 10:30.  Bring it on in to burn...

Read more

Death By…

***Normal morning schedule.  4:30 pm only in the evening.*** Wednesday, November, 26, 2014 Press: 3-3-3-3-3 Then, “Death by Power Cleans”           *Weights: (155,105)(135,95)(95,65)(55,35) Perform 1 power clean the 1st minute, 2...

Read more

Go Time

Tuesday, November 25, 2014 4 Rounds for Time: 400 Meter Run 10 Deadlifts (225,155)(185,135)(135,95)(115,65) 20 Wall Balls (20,14)(14,10)(10,6) 10 Pullups Get in to the box and take advantage of the days before you feast to keep up your fitness...

Read more