We have some of my favorite abbreviations in effect for Thursday’s workout. Close Grip Deadlift becomes CGDL. That become Cig Dill when you sound it out. You want me to Cig Dill? The sumo deadlift high pull becomes SDHP. Sound that out and it becomes Sid Hip? Who is Sid and what happened to his hip? And my favorite: the handstand Push-up becomes HSPU. Huss Pew! It rolls right off the tongue. Workout of the Day Strength Clean Grip Deadlift Build to heavy double in 15 minutes Conditioning 100 SDHP 95/65 3 HSPU at the top of each minute. Good luck counting!Read more

Don’t forget Saturday is our trail run! We will meet you out at Knight’s Ferry, in the parking lot near the Army Corps building. We will head back to CFO after for a WOD. Workout of the Day Strength Hang Snatch Build to a heavy single in 15 minutes Conditioning 3 RFT 400m Run 21 Calorie Row 12 Power Snatch 75/55Read more

Axel Bar Workout – we have adjusted the weights! Rx is 135/95 – Our axel bars weigh 25 So RX is axel bar plus 45/10 for men on each side, 35 for women on each side Scaled/Teens RX is 95/65. Thats 35s for dudes, 15s and 5s for gals Scaled Teen is a Barbell, 65/45 The Pullup workout stays the same for all divisions Med Ball Clean and Toss Every rep of MBC and MBC plus toss will be a power clean, into a front squat.  No scooping the ball!!! Broad Jump Facing Burpee No more Burpee Box Jumps and Over a box! Instead, it’s a jump over 5 feet!!! The burpee begins with the hands behind a 5 foot line.  For the burpee, get up and down any way you choose.  For your take off, your lead foot must be in contact with the line. On landing, your foot...Read more

Register for Peace, Love and Wods This is a strange time of year when it comes to programming strength for the gym. Holidays start coming fast, and people begin to travel. What’s more important than visiting family and friends? I’ll tell you what – building stronger legs!!! We will back squat every Monday until the new year, using a simple 3 sets of 3. We will start at 60% of 1RM and build up by 5% every week. We will also snatch on Wednesday and front squat heavy on Friday. We will see how the schedule breaks up the week, so I will focus on at the least having 1 heavy squat day and a snatch day. Workout of the Day Strength Back Squat 3 sets of 3, 60% OTM 10 3 Push Press (from the rack) Conditioning AMRAP 5 30 Power Clean 135/95 30 Lateral BurpeesRead more

Come join us tomorrow at 11 am in honor of our Open Athletes. Bring your friends, your family and let’s enjoy the end of the Open! Workout of the Day AMRAP 5 30 Deadlift 20 Hang Power Clean 10 Shoulder to Overhead Rest 5 AMRAP 5 30 Pullups 20 Chest to Bar Pullups 10 Bar Muscle Ups Rest 5 50 5FT Facing BurpeesRead more