WOD 4.16.14



A.  EMOM 8

Odd:  4 Front Squats High Load

Even: 3-5 DH Pull Ups (*wtd) Supinated grip


B.  28-21-15  (L2  21-15-9)

DB Push Press (tough)

Ring Rows


C.  Monster Walks (50 Ft Right and 50 ft Left)

Endurance Running

Endurance Running WOD 4.15.14

6 / 200 Meter runs (Between rain drops)

Rest 1-1 (your rest is the amount of time it takes to run)

Maintain Reps within 1-2 seconds.

Very Good job especially on your last run!

21 days Sugar Free – Starts April 21

Sound familiar?

“Let’s say you start your morning with coffee and a pastry, or coffee and nothing at all (after all, won’t skipping breakfast help you lose weight? And coffee suppresses appetite and gives you energy! That’s a good thing, right?). You probably feel pretty good, and you coast along, putting off lunch until you crash. By then you’re starving, jittery, anxious, moody, irritable. You eat lunch, and you probably eat too much because you’re starving and you miscalculated your hunger needs. After lunch, you feel tired as all your energy is diverted into digesting a large meal.

Or, perhaps you grab a handful of jelly beans or a Snickers to tide you over until lunch, because you’re busy. All that sugar immediately raises your blood glucose level too high, and what goes up must come down.”

via How to Prevent The Hangry – Primal Docs.

Join us on Monday April 21 as we start our next 21 days sugar free!!

WOD 4.15.14

comp 17


A.  3-Pos Power Snatch (high-mid-floor) EMOM 5

*technique oriented/moderate


B.   Power Snatch 1 every 30 seconds for 10 Min

*Moderate loading


C.  AMRAP 10 @ 75% Intensity

150m Row

10 No Jump Burpees

8 Wall Balls 20/14

6 Sit Ups

Reminder:  Endurance Class tonight at 4:30 PM!

CF Conditining 4.14



Even: 5 DB Push Press

Odd: 5 DB Front Squats


90 AMRAP:2 Min Rest x 4

5 BB Back Squats

5 BB Back Rack Lunges


Tabata: Flutter Kicks