So, approved Muscle Ups are hard.  Well, information pills a few years ago shooting the wall ball to the 9 foot target for women was tough.  We were all used to an 8 foot target.  We will make working the Muscle Up, pharmacy the transition, ring work, etc, into regular work.  10 minutes a week and, slowly but surely, you will develop the skills to perform crisp muscle ups. We will perform the Press Complex on Tuesday and will have a sweet chipper on Wednesday.  There are a good amount of DU’s in the chipper – so if you feel like you got jobbed with the scaled version of the 15.3, you will get plenty of chances to improve mid week. Workout of the Day Strength/Skill Back Squat, 5 RM Work, Week 4 Use 5-6 sets to work up to a heavy set of 5.  These do not all have...Read more

So, web you will need a Muscle Up to complete 15.3 as RX.  There is no shame in the scaled option, order but we want to help you out.  Muscle Up clinic at 9am.  15.3 heats begin at 9:30 or so.  This is a 14 minute WOD, so it might take awhile. Strategies will be discussed – but here is mine.  Lots of small sets on WB and smart sets on DU to attack the MU.  But that’s me.  Everyone will be a little different for this one. Workout of the Day Open WOD 15.3 7 Muscle Ups 50 Wall Ball Shots 20/14 100 DoubleundersRead more

So, sales 15.3 has been announced and it has thrown down a major challenge – if you want to compete with an RX next to your name in the 2015 Open, there you will need to  start the WOD with a Muscle Up.  Even 1 rep will be scored higher than a bunch of rounds of scaled. Make no mistake, ambulance this is a challenge to the entire community to get a Muscle Up.  So, here is my challenge to you – GET YOUR MUSCLE UP!!! I will do a MU clinic Saturday morning at 9 – we will coach you up. There is no shame in doing a scaled version – but if you think you are close, I really want to see you get your first Muscle Up. If you are saving your energy for Saturday, I recommend a good breather – 3 RFT with equal work to rest...Read more

In case you didn’t know, buy the 5:30pm class on Tuesdays and Thursdays is Cuckoo-bananas. It is fun with all of the energy, but we want to make sure people are safe. The 6:30pm class has great energy AND is much less crowded. If your schedule permits, please try and attend this class instead. We like to have strength training sessions at the beginning of the week. We may have to adjust this in order to accommodate large classes. That would be the first solution. The other solution would be limiting the class size and having people sign up ahead of time…first come first serve type deal. We have never had to do that and have always avoided that because we don’t want to turn anyone away who walks in the door. Let’s see if we can spread out the love for the next 2 weeks. The Thursday 6:30pm class is...Read more

Quick post as we were OBE on Tuesday night – Overcome By Events.  Busy day leading into a busy night. Workout of the Day AMRAP 20 15 Kettlebell Swings 53/35 10 Handstand Pushups or 3 Wall Climbs 15 Box Jumps 24/24 10 Toes to BarRead more