Archive for July, 2014


Posted: July 31, 2014 in Uncategorized

High knees
Butt kickers
Toe touches
Heel grabs

Muscle clean x3
Front squat x3
Clean below knee x3

Clean x2 + FS up to DM
Drop sets @70% 3×1

30 double unders
15 push press 50/25
4 rds

400m run

15 FS 50/25
10 burpees
5 pulls ups

Posted: July 30, 2014 in Uncategorized

It doesn’t have to be Halloween to be super man or super woman. Every day we have choices. Choices to do something great for ourselves or quit and continue down the path of mediocrity. Do something for yourself and get better. Don’t miss tomorrow come in and prove something to yourself.
Warm up
Roll out stretch and set up for conditioning 10 min

Gut Check

50 wall balls
400 m run w ball
“Gut check”
10 deadlifts 40/25
10 bent row 40/25
10 cleans 40/25
10 push press 40/25
10 back squats 40/25
50 wall balls
400m run w ball
2 rounds

* durning the gut check if you put the bar down you will stop and perform 5 3 count burpees.


Posted: July 29, 2014 in Uncategorized

Warm up
Quad roll x20
IT roll x20
Lat roll x20

Muscle snatch x3
Ohs x3
Snatch from below knee x3
3 sets

Hang snatch x2 (below knee) up to DM
Drop sets @70% of DM 3×2

Box jump
RKbs 70/53
Lunges (per leg)

Posted: July 28, 2014 in Uncategorized

Warm up
Inch worms x 20
Dead bug w roller x 20@
Horse stance x 20@
400m run
Back squat x 3 @ 75%
250 m row sprint
200 m sandbag sprint
Rest until next available station.
8 rounds

Posted: July 25, 2014 in Uncategorized

Warm up
Dynamic warm up

A) Deadlift x 5 100/65

Bar hops x 10

AMAP X 7 min

Rest 5 min

B) 10 Rounds for time of:

10 Wall Ball 20/14

10 KB High Pulls (70/53)

10 Burpees

10 Squats


Posted: July 24, 2014 in Uncategorized

High knees
Butt kickers
Heel grabs
Toe touches

5 min to warm up complex
Clean + hang clean + push press
Emtom 10 min

Push press 50/30
Toe 2 bar
Box jumps

40 double unders after each set

Posted: July 23, 2014 in Uncategorized

So I read a lot of articles everyday and follow a ton of blogs. Lately I have been reading and following some seal fit training. If you think cross fits tough follow some of this stuff. I was thinking about our weekly training and the why? Once a week I like to program something pretty tough. Why? I think it’s valuable to get out into those longer time domains. These prove to be both physically and mentally challenging. Today we will be doing what I like to call the beast. It’s not a specific workout more of a mindset. You know it’s going to be tough, but in the end will challenge you to push yourself which will lend itself to gains both physically and mentally. If you read this post and choose to not come because it’s “too hard” then that’s on you, and probably an indicator of whether your getting results in our program or not. So tomorrow I challenge you to come in and put in a solid effort whether your first or last just challenge yourself. BT

Warm up
Roll out/stretch 5 min
Set up for workout 10 min

1 Mile Run
50 push ups
30 Clean and Jerks 60/35
200m oh plate carry 25/15
30 strict pull ups
200m oh plate Carry 25/15
50 Burpees
1 Mile Run
*45 min cap


Posted: July 22, 2014 in Uncategorized

Warm Up
Mountain climbers x20
Bent knee iron cross x20
Shoulder circles x20 bkwd/fwd

Power snatch + snatch
3 sets @ target weight
Optional drop sets @70% of target weight 2×1+1

200m run
10kbs 70/53
15 push ups
20 see the lights 20/10
25 bw squats


Posted: July 21, 2014 in Uncategorized

Warm up
Pigeon pose 2 min per side
Knee in corner 2 min
Hip cross 2 min
50 jumping jacks
10 sit ups
10 push ups
10 squats
3 rounds

Back squat x 5 @ 70%
EMOTM 6 min

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat cleans, 5 reps, left arm
50-lb. dumbbell squat cleans, 5 reps, right arm
50 double-unders

Posted: July 18, 2014 in Uncategorized

Warm up
Plyo hops x 5 min
Ram sled push x 10 min
10 v ups
10 side plank
10 leg lifts
5 rounds

A) 10-9-8-7-6-5-4-3-2-1
DB snatch per arm
Burpee Box jump

B) 50-40-30-20-10
Double under.
Sit ups