3-3-1-1-1 Front Squat (limit at 20 minutes) then AMRAP in 6 Min
6 Power Cleans (135/85)
6 Box Jumps

If you are looking to not only improve your performance and time in your endurance competitions but to also change the way you train (think quality over quantity and less injuries) then this course is a MUST!!!

“The Endurance course… Read More

Skill & Mobility then 21-15-9
KB Swing (53/35)
Burpee
Wall Ball (20/10)

Congrats again to our Paleo Pilgrim Challenge Winners Jess & Tom!  Above is a short video chronicling their journey through the challenge as well as their dramatic results at the conclusion of the challenge.  This is what inspires us! … Read More

5 mins each station to complete as many reps as possible:
Weighted Situps (25/10)
Double Unders
Manmakers (45/25)
Row for Calories

In 3 minutes complete the following: 200m run
Max reps of Thrusters (135/95)
- 2-minute rest
In 6 minutes complete the following: 400m run
Max reps of Thrusters (95/65)
- 2-minute rest
In 9-minutes,… Read More

Congratulations to Thomas and his wife Pearl on the birth of their new baby girl, Jolie. She was born at 20:38 PM on Thursday, December 1, 2011.  She was 9 lbs. 7 oz, 20″ long.  Both mother and baby are… Read More

Team WOD 18 Min AMRAP: 200m run, 20 Front Squats (no rack)(115/85), 30 KTE.

We all know that soda is not good for us.  It contains a ridiculous amount of sugar that we should not be consuming if we are taking care of ourselves.  So what else can we drink when we are thirsty? … Read More

Annie
50-40-30-20-10 reps of:
double-unders
situps