Wednesday 08.20.2014


Congrats to Lindsey and Matt on getting hitched!  We love having Lindsey in the gym and we are all really excited for the both of you!

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Courtesy of

Monday 08.18.2014

Courtesy of Rogue

Notice how he doesn’t over extend at his back when going down and how you don’t see his rib cage when he goes down either.  The violent leg extension to bring him back up is something we also talk about so listen to that cue as well in this short but informative video!

Day 15

3 rounds for time of:
25 GHD sit-ups
205-lb. clean and jerks, 5 reps

Courtesy of


Sunday 08.17.2014

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

For the at own version run for 30 seconds and turn around and return to start, if you do not have a jump rope find a line and do lateral jumps.


Friday 08.15.2014


Raising their hand before they ask a question!  I love that idea maybe we should do that for our adult classes!

Rest Day

Are you getting proper rest?  Are you getting the technique work you need?  If you are not you better be coming in to Rest Days.  Come up to one of the coaches and ask questions and get better!

We are working on an excel sheet for everyone to use during our strength program we will be starting in Sept.  We hope everyone uses these next couple of months to improve their movement and maybe get a little stronger :)!  Be on the look out it should be a fun cycle!