•     Practice your snatch from a block. This will improve your form and help you open your hips for that explosive pull.  Watch the video and [...]

  Monday Madness

  December 30, 2013
• Ascending ladder

  December 30, 2013
• 5 Rounds for time 500 Meter Row 15 Thrusters. (105#) Rest 1:1 Score is total time at finish. MC-24:57 AN-26:23

  “That doesn’t sound too Bad!”

  December 30, 2013
•               *Lucky to have great equipment at our stations 3 Rounds For Time: 10 Squat cleans- 2 for 1 (one [...]

  Instant Headache

  December 27, 2013

• WOD- Completed just as you would sing the song. Handstand Push-Up Box Jumps “30 Thrusters (95#) Pull-Ups Burpees Toes-2-Bar Wall Balls [...]

  12 Days of Christmas

  December 23, 2013
• Strength: Every minute on the minute for 7 minutes Power clean and jerk @ 85% of 1RM D. Bailey (watch video)   WOD 100 Double unders 5 [...]

  A Day with ABE

  December 23, 2013
• Football day! Game time is 20 minutes with a 2 min. half time. At the begining of each half you must score at least one touch down. After that [...]

  Football Sunday!

  December 22, 2013
• Warm Up 3×10- Squats, Push-ups, pull-ups, swing thru’s, 30 sec handstand hold.   WOD- 115# on the bar 30 Thrusters 30 Pull-ups 30 Power [...]

  30 x 6

  December 11, 2013

• “96s” 5 Xs: 24 squats 24 jumping squats 24 walking lunges (12 each leg) 24 split squats (12 each leg) 1 min rest This is a pic of [...]

  Quadzilla

  December 7, 2013