11.21.14

Brittony

Click HERE to take our yearly COACHES survey and click HERE to take our yearly GENERAL GYM survey. We would greatly appreciate your feedback! Skill Tests: 400 m Run, Kettlebell Swing, Push-Up Part A. Test 400 m Run Part B. KBS test Part C. Push-Up Test Part D. For Time, with partner: RX Run 400m […]

11.20.14

Alex

Click HERE to take our yearly COACHES survey and click HERE to take our yearly GENERAL GYM survey. We would greatly appreciate your feedback! Skill Tests: 500 m Row, Pull-Up, Squat Part A. Test 500 m Row Part B. Test Pull-Up Part C. Test Squat Part D. EMOM 16 min RX: Odd #’s: 3 HHC (155/105) Even […]

11.19.14

Rachael

Click HERE to take our yearly COACHES survey and click HERE to take our yearly GENERAL GYM survey. We would greatly appreciate your feedback! Skill Tests: 15 RM Thruster, Double Under, Sit-Up Part A. Test Double Unders Part B. 10min to find 15RM Thruster Part C. 2 min Sit-Up Test Part D. For Time RX: […]

11.18.14

Noah

Click HERE to take our yearly COACHES survey and click HERE to take our yearly GENERAL GYM survey. We would greatly appreciate your feedback! Skill Tests: Deadlift, Box Jumps, L-Sit Part A. Test Box Jumps Part B. 10 mins to find 1RM Deadlift Part C. Test L-Sit Part D.  Alternating Tabata, 8 mins RX: Deadlifts […]

11.17.14

Tonya

Click HERE to take our yearly COACHES survey and click HERE to take our yearly GENERAL GYM survey.  We would greatly appreciate your feedback! Skill Tests: 1 RM Press, Grace, Plank Part A. 10min to find 1RM Press Part B. Test “Grace” For Time: 30 Clean and Jerks, (135/95) Part C. Plank Part D. 10 […]

11.14.14

jake and matt

Skill Tests: Baseline, Toes 2 Bar, OHS Part A. Baseline WOD Part B. 14min EMOM Odd #’s: 4 OHS Even #’s: 8 Toes to Bar Scale to K2E or K2Chest Part C. 10min to find 10RM OHS The Overhead Squat Read this article to read few pointers on improving this movement. Then watch the video […]

11.13.14

Teen coaches

Skills Test STOH, 5K Part A. Max Reps Shoulder to Overhead (75/55) Part B. Run 5K Breakfast On The Go: Sausage Egg Cups Ingredients 2-3 chicken sausage, cooked and chopped 1 red bell pepper, chopped ¼ yellow onion, chopped 8 eggs, whisked 2 garlic cloves, minced ¼ teaspoon garlic powder ⅛ teaspoon red pepper flakes […]

11.12.14

Hans and Franz

Skill Tests: Test 1RM Snatch, Box Jump, Air Squat Part A. Test Box Jump Part B. 10min to find 1RM Snatch Part C. Test Air Squat Part D. 2 Rounds for Time: RX 20 Box Jump (24/20) 20 Power Snatch (95/65) ADV 20 Box Jump (20/16) 20 Power Snatch (75/55) BEG 20 Box Jump (16/12) […]

11.11.14

Follas's

Test 1RM FS, 400m Run, Burpees Part A. 400m Run Test Part B. 10min to find 1RM FS Part C. 1 min Burpee Test Part D. 14 min EMOM: Odd #’s: 8 Burpees Even #’s: 3 FS (60-70%) Movement Perfection Athletes often set up a false dichotomy between perfect form and intensity, assuming that as […]

11.10.14

Madeline

Skill Tests: KBS, 500m Row, Dip Part A. 500m Row Test Part B. Kettlebell Swing Test Part C. Dip Test Part D. RX 3 Rounds for Time: 500m Row 20 Russian KBS (70/53) 10 Dips ADV KBS (53/35) Assisted Dips BEG KBS (44/26) Assisted Dips Teen of the Month: Madeline Easter What do you like […]