Category Archives: Workout of the Day

Warm up # 2 1. Weighted pushup: 5,5,5,5,5 2. 2 rounds for time of: 315 lb Deadlift x 15 225 lb Back squat x 10 Double unders x 50

Warm up # 4 1. 4 Rounds not for time of:  Glute ham raise x 12 Glute ham sit ups x 12 try and add some weight to each movement. 2. For time: 10 Muscle ups 75 lb push press x 100 Row 1000 meters What do you think?    http://shine.yahoo.com/healthy-living/georgia-childhood-obesity-campaign-draws-criticism-205800371.html

Hey guys, credit card machine is still down, please bring your rent in form of cash or check. Thanks. Warm up # 18 1. Deadlift: 1,1,1,1,1 3. For time: 15′ rope climb x 5 2 pood kettlebell swings x 50 15′ rope climb x 5

New Year! New Facility! Don’t forget we are in our new location: 206 Southeast B ave. Please bear with us as we ease into the new space. Rent is due today but our credit card machine is not hooked up yet because of the holiday. Please bring checks or cash for your payments. Thank you.  WeContinue reading “WOD Monday January 2nd”

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.   Here’s an excerpt: The Louvre Museum has 8.5 million visitors per year. This blog was viewed about 120,000 times in 2011. If it were an exhibit at the Louvre Museum, it would take about 5 days for that many people toContinue reading “2011 in review”

Warm up of your choice For time: Carry mats Carry plates Carry kettlebells Carry bars Carry Dumbells Eat pizza Put mats down Put stuff together Put it in place Eat pizza

Annoncement!!! The gym will be closed on Friday and Saturday. We are moving to our new location @ 206 Southeast B ave. If you want to help come on by!  Warm up # 6 1. Double kettlebell strict press: max reps in 5 minutes with 1 pood in each hand 2. 5 rounds for time of: 15Continue reading “WOD Thursday December 29th”

Annoncement!!! The gym will be closed on Friday and Saturday. We are moving to our new location @ 206 Southeast B ave. If you want to help come on by!  Warm up # 6  1. Snatch 1.5 pood kettlebell x max reps in 10 minutes 2. For time: Run 200 meters 50 Double unders 115lb Thruster x 20Continue reading “WOD Wednesday December 28th”

Warm up # 6 “Cindy” As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats

Warm up # 2 1. Back squat: 5,5,5,5,5 2. As many rounds as possible in 15 minutes of: 3 muscle ups 6 Hang Squat Snatches @ 85lbs 9 Wall balls