catching up

Kevin R. and Michael S. getting after Heavy Fran. 

Thanks again to all of our new members for hanging with our construction site and supporting the awesome growth we are experiencing without even having the sign up on the door! In the very near future many things with start to come together, including our website, which we realize is a bit confusing at the moment...


Wednesday 01.27.10
Muscle Snatch
3-3-3

Heavy "Fran" for time:
15-12-9
Thruster (135#)
Pull-up (45#)

*scale accordingly

Post time to comments

Get familiar with the name Kelly Starrett:
Loading and Tensioning Part 1

Tuesday 01.26.10
Front Squat
5-5-5

AMRAP 12 Mins:
15 Lt Arm Overhead Lunge (53/35#)
15 Box Jump 20"
15 Rt Arm Overhead Lunge
15 Kettlebell (KB) Swing

*use same KB for all weighted movements

Post rounds to comments

Monday 01.25.10
Push Jerk
5-5-5

Snatch Deadlift
3-3-3

For Time:
50 Burpees (to a target 1ft above reach)

Post time to comments

Friday 01.22.10
Back Squat (High Bar)
5-5-5

Press
3-3-3

For Time:
1000m Row

hemp makes WODs more fun too

Thursday 01.21.10
AMRAP 20mins:
200m Row
20 Dumbbell Thrusters (60/40#)
20 Box Step-ups 20" Box*
1 Rope Climb

*must hold dumbbells for step-ups

Post rounds to comments

living on the cusp

Congrats to the Rooney Family for their healthy baby girl, Emma! Born Jan. 20th, 2010.


Wednesday 01.20.10
Deadlift
5RM

Chest to Bar "Cindy" AMRAP 20mins:
5 Pull-ups C2B (chest to bar)
10 Push-ups
15 Squats

Post rounds to comments

Tuesday 01.19.10
Back Squat
5-5-5

"Michael" 3 Rounds For Time:
800m Run
50 Back Extensions
50 Sit-ups

Post time to comments

core to extremity

Kevin R. on his way to a 17:57!

Monday 01.18.10
For Time:
Row or Run 5k

Post time to comments

a new wave

Matt and Nick finishing their On-Ramp Series late on a Thursday night, getting prepared for next week's new classes.

Friday 01.15.10
Power Clean
5-5-5

For Time:
21-15-9
Rope or Ring Pull-ups
Wall Ball (20/14#)

Post time to comments

benchmark day

Thursday 01.14.10
Skill Work:
Squat Clean

"Jackie" For Time:
1000m Row
50 Thrusters (45#)
30 Pull-ups

"Jackie:" Greg A vs Level 1 Trainers - video [wmv] [mov]

Post time to comments

Wednesday 01.13.10
Push Press
5-5-5

3 Rounds For Time:
400m Run
20 Ring Push-ups
15 Box Jumps 20"

reflect

Tuesday 01.12.10
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225#/175#)
Ring Dips
Double Unders

Post time and thoughts for the new year to comments

let the games begin

Monday 01.11.10
Front Squat
5-5-5

AMRAP 12 Mins:
10 Power Snatch (95/65#)
10 Pull-ups
10 GHD Sit-ups