July 7, 2015 – 1RM Snatch & “Zuma”…

Strength: 1RM Snatch Metcon: “Zuma” 21-15-9 Power Snatch (75/55) Pull Up

Learn More

July 6, 2015 -”Whitten”…

Five rounds for time of: 22 Kettlebell swings (70/53) 22 Box Jumps (24/20) Run 400 meters 22 Burpees 22 Wall Ball Shots (20/14)     Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when...

Learn More

July 5, 2015 – No Classes. Open Box from 9am – 11:30am….

Enjoy the Holiday Weekend! 

Learn More

July 4, 2015 – Box is Closed. Enjoy your holiday!

  

Learn More

July 3, 2015 – 2×3 Front Squat & “Rainbow Cake”…

Strength: 2×3 Front Squat @ 85-90% of 1 RM Metcon: “Rainbow Cake” 400 M Run, then: 3 RFT  21-15-9  Box Jump (24/20) Med Ball Clean (20/14) then:  400 M Row

Learn More

July 2, 2015 – 2×3 Strict Press & Satan’s Wiskers…

Strength: 2×3 Strict Press @ 85-90% of 1 RM Metcon: Satan’s Whiskers” 3RFT: 10 CTB Pullups 10 Front Squats (165/115) 10 Burpees * Compare to September 4, 2014  Via :CFNE

Learn More

July 1, 2015 – “Team Tommy V”…

For Time Teams of two: 21 Thrusters (115/75) 12 Rope Climbs  15 Thrusters (115/75) 9 Rope Climbs  9 Thrusters (115/75) 6 Rope Climbs  * each athlete completes all 45 thrusters but rope climbs are split between teams of two.  In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in...

Learn More

June 30, 2915 – “Fun Little Chipper”…

100 Double Unders 30 Push Ups 30 Sit Ups 30 Pull Ups 30 Ring Dips 30 Hang Power Cleans (115/85) 30 Kettlebell Swings (70/53) 100 Double Unders

Learn More

June 29, 2105 – 2×3 Snatch &  “Death By Deadlift”

Strength: 2×3 Snatch @ 85-90% of 1 RM Metcon: “Death By Deadlift” Minute 1 – 1 Deadlift (bodyweight/70% of bodyweight) Minute 2 – 2 Deadlifts Minute 3 – 3 Deadlifts …until you run out of time, tap out or make it twenty rounds. (If you fail to get required number of deadlifts in a minute – start over at 1 and go up the ladder again. Continue for 20...

Learn More

June 28, 2015 – “Twenty Eight”…

Four OTMs in a row:  OTM: 7 – 10 Wall Balls (20/14) OTM: 7 – 10 Calorie Row OTM: 7 – 10 Goblet Squats (53/35) OTM: 7 – 10 Mountain Climbers (R/L=1)

Learn More

June 27, 2015 – Kalsu’s Lil Cousin…

On the minute complete 5 Chest to Bar Pullups, then as many reps as possible of Clean and Jerks (135/95). Repeat to 50 Clean and Jerks.  * Via CFNE

Learn More

June 26, 2015 – 2×5 Strict Press & “Annie”…

Strength: 2×5 Strict Press @ 80-85% of 1RM Metcon: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Abmat Sit-ups  * Compare to October 13,...

Learn More

June 25, 2015 – “The Wall”…

5 Rounds for Time: 10 Thrusters (95/65) 15 Toes-to-Bar 10 Sumo Deadlift High Pull (95/65)

Learn More

June 24, 2015 – “Nancy”…

Five rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps -* Compare to September 6, 2014

Learn More