**All of the pics and scoreboards are completely updated!! Check it out!!   BACK SQUAT 5-5-5-5-5   START AT 70% OF YOUR MAX AND WORK UP IF YOU CAN.   This pic was taken after the noon WOD yesterday…caption anyone?? . . SCHEDULE FOR TODAY AND TOMORROW: TODAY: 6AM, 9:30AM, NOON TOMORROW: 1 WOD AT 11AM (FIGHT GONE BAD) .. We hope you are all in attendance on the 1st day of 2009!  What better … » read more

  10 ROUNDS 12 BURPEES 12 PULL UPS   COMPARE TO SCOREBOARDS FROM 06/12/08 AND 10/24/08 . . . .   POST TODAY ABOUT YOUR BEST AND WORST EXPERIENCES OF 2008! YOU KNOW, LIKE PAT COULD SAY HIS BEST EXPERIENCE WAS MEETING BLAIR…SOMETHING LIKE THAT! .. REALLY COOL VIDEO COMBINING A BUNCH OF HERO WODS! .. I know we are SO behind on posting the pics/scoreboards…my goal is to get them done before the first..so … » read more

  1000 METER ROW 21 DEADLIFTS 225/165 40 PUSH UPS 15 DEADLIFT 30 PUSH UPS 9 DEADLIFTS 20 PUSH UPS . . . It’s almost a NEW YEAR!!! And we think it’s time we challenged everyone to get a little more serious about their nutrition (and training)!!  Over the next few weeks we will be putting together a ZONE/PALEO competition so that we can all get on track.  (It takes some sort of competition for … » read more

**Regular schedule today! 9 am and NOON!   SATURDAY TEAMWORK TEAM BEAR! IN TEAMS OF TWO YOU WILL COMPLETE 60 POWER CLEANS 60 THRUSTERS 60 BACK SQUATS 60 PUSH JERKS **

** ONE WORKOUT ONLY TODAY AT 10AM   FRIDAY TEAMWORK! TEAM TABATAS PULL UPS PUSH UPS SIT UPS SQUATS   HOPE EVERYONE HAD A WONDERFUL CHRISTMAS! **  

CHRISTMAS EVE WOD TIMES: 6 AM 10 AM *** NOW THE VIDEO YOU HAVE ALL BEEN WAITING FOR!!! TWAS THE NIGHT BEFORE CHRISTMAS BY SPENCE EGAN *** 12 DAYS OF CHRISTMAS   1 HAND STAND PUSH UP 2 PISTOLS EACH LEG 3 THRUSTERS 95/65 4 BOX JUMPS 5 BURPEES 6 SIT UPS 7 HANG POWER CLEANS 95/65 8 WALL BALLS 9 SUMO DEADLIFT HIGH PULLS 53/35 10 PUSH UPS 11 KETTLEBELL SWINGS 53/35 12 L … » read more

**PICS FROM THE CHRISTMAS PARTY ARE UP! OVERHEAD SQUAT 3-3-3-3-3 then 500 M row! Cool overhead squat explanation video   Let’s warm up with some goblet squats today you guys! Then after you finish your OH Squats…those of you that are close to your pull ups…come try out our new pull ups bands! … AWESOME OVERHEAD SQUAT VIDEO! THE SPENCE NIGHT BEFORE CHRISTMAS VIDEO WILL BE POSTED TOMORROW! Happy Birthday Kristin!!!  I am sorry that … » read more

**We will try to have all of the Christmas Party pics up by the end of the day! **Remember to bring food for the food drive!   CINDY AS MANY ROUNDS AS POSSIBLE IN 20 MIN: 5 PULL UPS 10 PUSH UPS 15 SQUATS       Christmas is officially in 4 days!  Are you ready?  Even more important, are you going to stick to your goals through the next two weeks of festivities?  Of … » read more

HAPPY BIRTHDAY ROBYN!!!   SATURDAY TEAMWORK IN TEAMS OF TWO YOU WILL COMPLETE 50-45-40-35-30-25-20-10-15-5 PUSH UPS BOX JUMPS SQUATS   ONE TEAM MEMBER WORKS AT A TIME!   Just wanted to take a second and thank everyone that came out to the 801 Christmas Party!  We had a great time.  You are all such great people and we really appreciate all that you bring to our little family.  Thank you for the nice gift!  We … » read more