LAST WOD OF 2009!! SCHEDULE FOR THE HOLIDAY WEEKEND: TODAY: 6AM, 9:30AM, NOON FRIDAY: 11AM SATURDAY: 8AM, 11AM     WARM UP: 2 ROUNDS: 10 SQUAT THERAPY SQUATS, 10 PASS THROUGHS, 10 PVC OH SQUATS, 10 GOOD MORNINGS, 5 HIP EXTENSIONS, 5 GHD SIT UPS   50-40-30-20-10 WEIGHTED OVERHEAD WALKING LUNGE STEPS SIT UPS     Ha ha…look at Matt!  I guess Daine isn’t the only one who has gained a little weight this year!  … » read more

SCHEDULE FOR THE REST OF THE WEEK! TODAY: NORMAL THURSDAY: 6AM, 9:30 AM, NOON FRIDAY: 11AM SATURDAY: 8AM, 11AM     WARM UP: 2 ROUNDS: DYNAMIC LUNGES, 10 TOE TOUCHES, 10 PASS THROUGHS, 10 MED BALL CLEANS, 5 TALL BOX JUMPS   POWER CLEAN 1-1-1 THEN 3 ROUNDS 5 POWER CLEANS 15 KNEES TO ELBOWS 30 DOUBLE UNDERS   I hope you all have been thinking about your New Years Resolutions!! .. Jan 2010 referral … » read more

SCHEDULE FOR THE REST OF THE WEEK: TODAY/WEDNESDAY: REGULAR THURSDAY: 6AM, 9:30AM, NOON FRIDAY: 11AM SATURDAY: 8AM, 11AM     WARM UP: 2 RNDS: ROW 250, DYNAMIC LUNGES, INCHWORM, 5 WINDMILLS EACH SIDE   SKILL: 5 MIN DOUBLE UNDERS   AMRAP 20 MIN 10 PULL UPS 10 PUSH UPS 10 BOX JUMPS 20″             NEW YEARS RESOLUTIONS?? So, it’s that time of year where people start talking a big game … » read more

LAST FEW WORKOUTS OF 2009!!! WE HOPE YOU ALL HAD A WONDERFUL CHRISTMAS! LET’S KILL IT FOR THE REST OF 2009!   WARM UP: 2 RNDS: 10 AIR SQUATS, DYNAMIC LUNGES, 10 TOE TOUCHES, 10 PASS THROUGHS, 5 GOBLET SQUATS, 10 PUSH UPS   FRONT SQUAT 1 10 1 20 1 30   First you will do 1 rep at or near your 1 rep max load.  Then you will load the bar with whatever … » read more

HOPE YOU ALL HAD A MERRY CHRISTMAS!   FOR TIME 100 WALL BALLS 100 BURPEES .. YOU DON’T HAVE TO DO 100 IN A ROW.  YOU CAN BREAK UP THE WALL BALLS AND BURPEES HOWEVER YOU WANT.  WHEN YOU HAVE FINISHED 100 OF BOTH, YOU ARE DONE!  

MERRY CHRISTMAS EVE!! SCHEDULE TODAY: 6AM, 8AM, 11AM ..   12 DAYS OF CHRISTMAS 1 MUSCLE UP 2 HANDSTAND PUSH UPS 3 TALL BOX JUMPS 4 POWER SNATCH 5 BURPEES 6 WALL BALLS 7 KB SWINGS 8 PULL UPS 9 SQUATS 10 SIT UPS 11 OVERHEAD LUNGE STEPS 12 FRONT SQUATS .. This WOD will be performed just like the song.  1 muscle ups, then 2 hspu..1 muscle up, then 3 tall box jumps…2 hspu…1 … » read more

2 DAYS TIL CHRISTMAS! REGULAR SCHEDULE TODAY THURS: 6AM, 8AM, 11AM FRI: CLOSED SAT: 8AM, 11AM   WARM UP: 10 SQUAT THERAPY SQUATS, DYNAMIC LUNGES, 5 WINDMILLS EACH SIDE, 5 GOBLET SQUATS SKILL: TALL BOX JUMPS!   THRUSTER LADDER! 1 THRUSTER THE FIRST MINUTE 2 THRUSTERS THE SECOND MINUTE 3 THRUSTERS THE THIRD MINUTE….. CONTINUE UNTIL YOU CAN’T KEEP UP WITH THE CLOCK! 95/65 ADVANCED: 115/80  (You should only choose the advanced weight if you … » read more

3 DAYS TIL CHRISTMAS! SCHEDULE FOR THIS WEEK: MON-WED: REG SCHEDULE THURS: 6AM, 8MA, 11 AM FRI: CLOSED SAT: 8AM, 11AM       WARM UP: 2 ROUNDS: 10 SQUATS, 10 PUSH UPS, 10 SIT UPS, 10 RAPID FIRE BOX JUMPS SKILL: ROWER TECHNIQUE   ROW 1000 ROW 750 ROW 500 ROW 250 REST BETWEEN EFFORTS         HOLY BIRTHDAY WEEK! HAPPY BIRTHDAY ROBYN (SUNDAY), RAY (YESTERDAY), AND KRISTIN (TOMORROW)!!! We love you … » read more

4 DAYS TIL CHRISTMAS!!! SCHEDULE FOR THIS WEEK: MON-WED: REG SCHEDULE THURS (CHRISTMAS EVE): 8AM, 11 AM FRIDAY (CHRISTMAS): CLOSED SATURDAY: 8AM, 11AM   WARM UP: 2 ROUNDS: ROW 250, DYNAMIC LUNGES, 10 PVC GOOD MORNINGS, 10 PVC PASS THROUGHS, 10 PVC OH SQUATS   SKILL: DEADLIFT (WE WILL WORK DEADLIFT TECHNIQUE WITH LIGHT LOAD)   “DIANE” 21-15-9 DEADLIFTS 225/165 HANDSTAND PUSH UPS     Congrats to Christina, Nick, Nicole, and Becky! 801ers who got their … » read more