Friday 9.9.2016

Coop says "Thank you for all the kind words, love and support. Now get me outa here!"

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Ziplock"
For time:
21-15-9
Burpee Box Jumps (24/20)
OHS (95/65)
*400m Run at the start of each round. 

SECONDARY

1. EMOM X 12
ODD: :20 Airdyne
EVEN: 1-5* Muscle Ups
*Based off max effort set. 

2. Core
L-Sit x 2:00 in hold
(as few sets as possible)

Thursday 9.8.16

Bubba's surgery is today. After recovery(however long that may be), he'll be swinging by the gym to say thank you in person to everyone who showed their love and support by donating to Matt's sneaky GoFund Me page. Seriously, everyone - thank you so much. It means more than you know.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Bowser"
Teams of two,
AMRAP 20:00:

40 Calorie Row
40 KB Swings (53/35)
80' Walking Lunge Steps

*Split everything up 50/50, but break up
those numbers however you'd like.
  

SECONDARY

1. 10-15:00 of Goat Work

2. 100 Weighted Sit Ups AFAP

Wednesday 9.7.2016

#squad

"Why You Don't Need 8 Glasses of Water a Day,"
-College Humor

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

Weightlifting Wednesday

1) Beginning @ 0:00 on clock
12:00 To build to a heavy complex of:
1 Hang Squat Clean + 1 Front Squat + 1 Jerk

-Rest 6:00-

2) Beginning @ 18:00 Mark:
EMOM x 12
Odd: 100m Sprint
Even: 1 Complex @ 60% of Heaviest Complex

SECONDARY FOCUS

1. Run/Bike/Row x 10:00

2. ROMWOD

Friday 9.2.2016

Best of luck to this behemoth as he travels to Nebraska to compete at Nationals!
(He races dope-ass Miatas, BTW)

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Water Board"
4 RFT:

9 Lateral Burpees
15 Deadlifts (185/125)
21 Sit Ups (GHD/Abmat)

SECONDARY

1. 3 Rounds
20 Cal Airdyne
20 Stone Shoulders

2. Push Press 4x4, across

Thursday 9.1.2016

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Incinerator"
Teams of two,
AMRAP 20:00: 
10-20-30-40-50-etc.
Pull Ups
HSPU
*200m Run at the start of each round
(alternate 100m/per person)

SECONDARY

1. 10-15:00 Goat Work

2. ROMWOD

Wednesday 8.31.2016

Steph, the enforcer, making sure everyone's box jump prep is on point. 

TheFatRat - Monody (feat. Laura Brehm) [Video]

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Weightlifting Wednesday"

1. Hang Squat Snatch
15:00 to hit a heavy double

2. Back Squat
15:00 to hit a heavy triple

SECONDARY

1. Aerobic Conditioning
2 Rounds:
600m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
-Rest :30-

2. Core
10 Alternating Tabata Sets of:
Hollow Rocks
Plank Holds

3. ROMWOD

Monday 8.29.2016

Obligatory post-skydive "Predator" style embrace. "Dillon, you son of a..."

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Gold Mine"
5 RFT:

27 Double Unders
9 Clean & Jerks (135/95)
3 Muscle Ups

Secondary Focus

1. 3 Rounds:
:40 Max Cal Airdyne
:20 Rest
:40 Max Reps (GHD)Sit Ups
:20 Rest

2. BTN Snatch Grip Strict Press
7x3, across

Thursday 8.25.2016

When you forget regular shoes but wrestling is life. 

ATTENTION CFE:
The gym will be CLOSED this Friday, Saturday and Sunday as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD
(Primary)

"Sgt. Slaughter"
AMRAP 30:00

Partner 1:
Run 400mw/ object [Optional]

Partner 2:
 AMRAP in time it takes P1 to run:
8 Deadlifts (275/185)
6 Rope Climbs
11 Box Jump Overs (30/24)

Wednesday 8.24.2016

Joe "Boulé"

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

Weightlifting Wednesday
(Primary)

1. Power Clean
15:00 to hit a heavy triple

2. Split Jerk
15:00 to hit a heavy double

After Action
(Secondary)

1. 15:00 Goat Work

2. ROMWOD

Tuesday 8.23.2016

Mobility is way more enjoyable with your compadres.

'Kiss The Girl' In A Minor Key Belongs Nowhere Near A Disney Movie [Link]

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Jay Dee"
3 Rounds, for reps:

200m Run
Max Reps HSPU - Strict (Unbroken)
200m Run
Max Reps HSPU - Kipping (Unbroken)

After Action Review
(Secondary)

1. Barbell Glute Bridge
3x6-8 Reps

2. Core
8 alternating tabata sets of:
In & Outs
Russian Twists

Monday 8.22.2016

Stacks on STACKS of new plates!

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Decipher"
21-15-9

Hang Squat Cleans (115/75)
C2B Pull Ups

After Action Review (secondary)

1. Single Arm DB/KB Presses (Standing)
5x5, per arm

2. Core Work
3 Rounds:
20 GHD Sit Ups
20 Hip Extensions
:40 Plank
-Rest 2:00 between rounds-

3. ROMWOD

Friday 8.19.2016

Things get a little weird at the 5:30am class...

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Orange Crush"
8 RFT:

100m Run
5 Push Jerks (135/95)
5 Burpee Box Jumps (24/20)

-Rest :30 between rounds-

Secondary Focus

1. Core
Ring Support Knee Raises 5x10

2. Skill - Pick One
EMOM x 10
Option 1: 5-7 Unbroken Pull Ups
Option 2: 5-7 Unbroken HSPU
Option 3: 1-3 Muscle Ups

3. ROMWOD & Chill

Thursday 8.18.2016

Patty's niece Sarah on the pegboard! 

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Teams of three,
Complete 4:00 per station:

1. Row (Calories)
2. Stone Cleans (95/75/35)
3. Sled Pushes (choose a weight as a team)
4. Tire Flips (can flip two at a time if needed)
5. Farmers Carry (pick weight as team)

*Break up work however your team decides.
Sled Pushes and Tire Flips can be done 2 people at a time if needed. 

Wednesday 8.17.2016

Morning crew getting after last Friday's chipper.

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Weightlifting Wednesday
Against a 30:00 clock... 

00:00-10:00
Snatch
EMOM x 10 x 1 Rep, climbing
*Start at ~70% 1RM

15:00-25:00
EMOM x 10
Odd: 50 Double Unders
Even: 4 Back Squats

28:00-30:00
AMRAP 2:00 - Double Under

Secondary Focus

1. Airdyne 5x2:00 on/1:00 off

2. 10-15:00 of GOAT work

3. ROMWOD

Tuesday 8.16.2016

Twinning is winning.

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Pick your poison...

"Cindy"
AMRAP 20:00:
5 Pull Ups
10 Push Ups
15 Air Squats

Or…

"Mary"
AMRAP 20:00
5 HSPU
10 Pistols, Alternating
15 Pull Up

Secondary Focus

1. Core Work
L-Sits 10 x :10-:20 efforts, rest as needed

2. Good Mornings 3x10-12, weighted

3. ROMWOD

Monday 8.15.2016

Tori and Steph after kicking ass Saturday!

Mesmerizing Footage of Milky Way Galaxy
[Video]

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Milky Way"
For time:

400m Run
21 Power Cleans (135/95)
400m Run
15 Power Cleans (185/125)
400m Run
9 Power Cleans (205/135)
400m Run

Secondary Focus

1. Strict Press 5x3, across

2. Dips 5x3, across

3. Single Leg Bicycles 3x10 per leg

Friday 8.12.2016

Mr. Daniel Beaulieu demonstrating EXTENSION!

"Olympics are a carnival of junk food marketing, say campaigners," - The Guardian.

 

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Cinquenta Muertes"
For time:

25 Wall Balls (20/14)
25 T2B
25 Deadlifts (225/155)
25 GHD/50 Abmat Sit Ups
50 Burpees
25 GHD/50 Abmat Sit Ups
25 Deadlifts (225/155)
25 T2B
25 Wall Balls (20/14)

Secondary Focus

1. Bench Press 5x3, across

2. Gymnastics - HSPU
2 Rounds:
Max Unbroken Strict Deficit
Max Unbroken Kipping Deficit
Max Unbroken Strict RX
Max Unbroken Kipping RX
-Rest 1:00 between sets-

Gatorz Sunglass - Made in the USA