Aug
31

Rock solid

Squat…Balance! WOD: 8 rds (try to go heavy) 6 DL, 6 KB Thruster (3r, 3l), 6 Slam Ball Skills: Squat progression 10 Air Squat, 10 Pullups 15 Front Squats, 15 Pullups 20 OH Squats, 20 Pullups

Aug
31

Wednesday Form: Fool me once…

can‚Äôt get fooled again. Toes to bar In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both… Continue reading »

Aug
30

Tuesday Update: Get ‘em while they‚Äôre hot!

A bit toastier than expected. Anyway, Update: 1) LABOR DAY SPECIAL: Monday Sept 5 8AM Cadence Run (park Wyo Pool) 9AM CF Combined Class (gym) (all other classes cnx) 2 min. Drill T2B, MB Thruster, Band Slides: 2min Crabwalk/Pike Rope Heave, Plank Knee, Rev. Lunge: 2min Spin ACP, Hip Ext, Pulse: 2min B&T Jump (or… Continue reading »

Aug
30

Tuesday Attitude: Train for the journey.

Of course not. We train for a healthy body and functional fitness. And, sure, we train so we can participate in goofy Sunday Specials and Incentives. It‚Äôs time to put up…so Let‚Äôs…get…it…on! “The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No… Continue reading »

Aug
29

Whitten

“Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr… Continue reading »

Aug
29

Monday “Did you know…” The big one…

Who‚Äôda thought the end of the world would be…Obesity? CNN review here

Aug
28

Storm chasers

Hurricane Helen 3 rds: 800m, 42 Swg, 24 Pullups (Regular Helen Beginners: 400m, 21 Swg, 12 Pullups)

Aug
28

Storm WOD

Noon Hurricane Helen (Double Helen: Run 800m, 42 Swg, 24 Pullups/3 rds)

Aug
27

Rain Dance

Hurricane prep!

Aug
26

Friday Flurry

A flurry of athletic movements: B&T3Hurdle, WallWalk, Sk8r, Ring Row, Ladder/Sprint, Double Jump, Hollow Rock, RvgPlank, MB Suicide (end rd 1 sprints, rd 2 200m) End: Why do they call it Suffocation? At the top of the first minute do 10 KTE or T2B. Then finish the minute with DB Thrusters. At the top of… Continue reading »

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