Saturday, 01/19/2013 Happy Birthday Annie P! Jacob ***** Group WOD Row 2000m @80% effort Rest 3 min Run 1500m @85% effort Rest 3 min Run 1000m @90% effort Rest 3 min Run 500m @100% effort ***** Open Prep A1. Weighted pull up; 2-3 tough reps x3; rest 10 seconds A2. 10-20 unbroken CTB pull ups x3; rest 3 min + 10 min amrap: Squat clean 135 (perform 4 toes to bar on the top of … » read more

Amy Stowe, working hard on her sled drag last Saturday Thanks for the feedback last week on class times.  As a result of your input and some other prior planning, here are a few exciting announcements… (I will also send these out via email later today) 1st, beginning NEXT Monday, October 10th, the 930am class will move to 9am. (I will post a reminder everyday this week) 2nd, while we won’t be adding a 7am … » read more

Happy Labor Day!!! Not us… but, we will only hold group classes today at 6am, 9:30am and noon!  Tomorrow we will be starting some important strength and work capacity tests.  Enjoy the holiday and come ready to hit it hard the rest of the week. training up to 10 sets: row 30 seconds for max meters at very high effort rest 3:30 (active rest…250 meter walk?) complete all 10 sets or stop when you drop … » read more

If you missed the announcement on the winners of the challenge, click here. Workout of the Day Teams of 2 will complete the following for time: Row 1000 meters Run 1000 meters 50 pull ups Row 750 meters Run 750 meters 50 step ups (24″ box) Row 500 meters Run 500 meters 50 push ups w/ hand release at bottom Row 250 meters Run 250 meters Only 1 person can work at a time (including … » read more