Skill Work: 10 Minutes to practice forward roll/heandstand/handstands WOD: 3 Rds of: AMRAP in 30 Seconds Ring Pull Ups AMRAP in 30 Seconds L-Sit AMRAP in 30 Seconds Handstand Push Ups/Handstand Hold/Headstand Hold AMRAP in 30 Seconds GHD Sit Ups Results: Justin: HS Push-up: 3,6,5  L-Sit- 17sec,10,6,GHD: 18,11,14, Pull ups:16,8,8 Rob: HS Push-up:2,3,3, L-sit:16sec,10,8, GHD: 4,6,9 Pull ups:...Read More

Skill Work: 10 Minutes to practice Snatch WOD: 3 Rds For Time of: 15 Hang Squat Snatch 75#/55# 30 Squats 60 Sit Ups  Read More

Rest DayRead More

For Time: 70 Full Squat Jump 60 Traveling Push Up 50 Good Mornings 40 Renagade Row 30#/20# 30 V-Ups 20 Burpee 80 steps OH Walking Lunge 45#/25#  Read More

Benchmark Friday!!!! Prepare for the unknowable. Horrible Helen or Games Helen Run 1200 meter 63 KB swing 36 Pull ups Run 800 42 KB swings 24 Pull ups Run 400 21 KB swings 12 Pull upsRead More

Strength: Shoulder Press 5, 5, 5, B Bent Over Barbell Row 3 x 12 WOD: 5 Rds for time: 12 DB Split Jerk 40#/25# 24 Lateral Stick JumpRead More

Brandon had 10 minutes to get max jump…total was 49 1/2 inches (4ft 1 inch) http://www.youtube.com/watch?v=5NHksuDgZGARead More

Strength: Bench 5,5,5,B Hip Extenstion 3 x 20 WOD: 3 Rds: AMRAP in 60 seconds Row (Calories) Rest 20 seconds AMRAP in 60 seconds Power Clean 135#/95# Rest 20 seconds AMRAP in 60 seconds Bear Crawl Rest 20 seconds AMRAP in 60 seconds MB Slam 20#/15# Rest 20 secondsRead More

Please take the time to read the intensity write up below, it’s a great explanation why Functional Fitness is so effective. Skill Work: Snatch Charli’s B-Day WOD: AMRAP in 15 minutes of: Start with 460 Meter Run with remaining time Perform AMRAP of 7 Deadlift 225#/135# 19 Wall Balls 20#/14# As you can see from the...Read More

I suppose this comes on the heels of the games for a few reasons. Watching the athletes compete this weekend it is hard to not be driven to have that much heart and drive to finish no matter what, and to do it with a smile. However, we also feel that we need to talk a...Read More