We have not maintained this blog for quite some time now, however we still have a group of dedicated athletes in search of elite fitness. If...

WOD: Back Squat 1-1-1-1-1-1-1-1 Post weight to comments.

WOD: Alternating Tabata Push up/Squat Post lowest number completed to comments

Warm up: Smokestack run 2 rds of 15 squats/10 sec handstand hold Clean/OHS work with PVC WOD: AMRAP in 10 Min of 7 cleans 7 OHS 200m Run Sca...

Warm up: Smokestack Run 3 rds of 10 Pass throughs, 10 OHS Front Squat/Thruster work w/PVC WOD: 5 rounds for time of Row 500m 135# thruster 7...

Warm up: Dynamic Stretching Deadlift work with PVC WOD: 15 DL 225# 50 pull ups 12 DL 40 Pull ups 9 DL 30 PU 6 DL 20 PU 3 DL 10 PU Rough on t...

Warm up: Smokestack Run 3 rds of Cindy WOD: 100 Burpees Pull ups Scaling options were reduce reps or do 10 rds of 10 burpees/5 pull up progr...