Workout of the Day In honor of the fire fighters currently battling the Yosemite fires, I thought it fitting to honor the firefighters who lost their lives fighting fires back in June in Arizona. “Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire...Read More

Workout of the Day EMOM (every minute on the minute) for 10 minutes Power Snatch x 3 (weight will be determined individually) WOD Barbell rollouts x 8 OH walking lunges x12 (as heavy as possible) 3 rounds then: Pull ups x 20 GHDs x 20 3 rounds then: Push press x 20 (65/45) Goblet squats...Read More

Workout of the Day Overhead Press Using 90% of you 1rm, add an additional 5# (30# total since we started this cycle), then 5@40%,5@50%,5@6% WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (60% of 1RM) 1-2-3-4-5-6-7-8-9-10 Ring Push UpsRead More

Workout of the Day Deadlift (Using the same # you’ve been using for the big numbers, let’s reduce it and hit the following) 5@40% 5@50%5@60% WOD 1 min stations/zero transition time/1min rest between rounds 1. Box Jumps @ 24″/20″ 2. Russian KB Swings @ 53#/35# 3. Burpees 3 RoundsRead More

Workout of the Day Deload week! Back Squat (Using the same # you’ve been using for the big numbers, let’s reduce it and hit the following) 5@40% 5@50%5@60% WOD “Annie” 50-40-30-20-10 Double-unders Sit-upsRead More

Workout of the Day Take 20 minutes to work up to a 1RM Power Clean WOD 10-9-8-7-6-5-4-3-2-1 Slam Balls Push Ups KB Swings 70/53Read More

Workout of the Day Front Squat Use 90% of your 1rm, add an additional 10# (60# total). Work the following sets: 5@75%, 3@85%, 1+@95% WOD Muscle Ups x 3 or scale to dips x 6 Deadlift x 6 (225/165) AMRAP 6 minutes Rest 3 minutes (change weight) HSPU x 3 Thrusters x 6 (135/95) AMRAP...Read More

Workout of the Day Overhead Press Using 90% of you 1rm, add an additional 5# (30# total since we started this cycle), then: 5@75%, 3@85%, 1+@95% WOD Row 1K Push Press x 7 (135/95) Pull ups x 25 4 roundsRead More

Workout of the Day Deadlift Use 90% of your 1rm, add an additional 10# (60# total). Work the following sets: 5@75%, 3@85%, 1+@95% WOD Burpees x 7 KTE x 7 10 roundsRead More

Workout of the Day Back Squat Use 90% of your 1rm, add an additional 10# (60# total). Work the following sets: 5@75%, 3@85%, 1+@95% WOD “Naughty Nancy” 600 meter run OHS x 25 (140/95) 4 roundsRead More