WOD 3/3

A. 14:00 EMOM
Min 1 – 1 Power Clean @ 75-80%
Min 2 – 3-5 Ring Push-ups

B. With a Partner
Row Relay
500 M Row
400 M Row
300 M Row
*Rest the amount of time if takes your partner to finish their row. Every one completes all the rows.
*Time Cap 15:00
*Total time recorded

rest  1:00 (+any remaining time under the time cap)

4:00 AMRAP
12 TTB
12 Burpees
*split reps however you see fit

*total Reps completed recorded.

Check out the latest blog post on Nutrition basics! 



WOD 3/2

A. Spend 10 minutes working on handstand and kipping HSPU progressions.

B. 5 rounds for time.
4 ‘heavy’ jerks @ 155 / 95 / 65
8 goblet squat @ 32K / 24K / 16K
12 ‘heavy’ Russian KBS (Same)
200m run

1 minute rest
*total time recorded
*20 minute time cap.

*Retest from 12/18

Scaling Guide:
– 11 – 17 min, about 3:30 per round including the rest.
– Scale Up: 185/115lb jerks, and 20 reps Russian kb swings per round.

In case you missed this awesome #TransformationTuesday post…

Transformation Tuesday:
While we enjoy seeing folks reach their fitness goals. We LOVE seeing our people’s life change and evolve in the gym. So today we want to thank long time member Alex Gale for sharing the last 5+ years with us, and sharing his passion for fitness with his daughter Stella!

Left: AG & Stella October 2011
Right: AG & Stella February 2017

Fitness Fundamentals || Nutrition

In today’s culture everyone is constantly looking for a way to “hack” their way into a smokin hot bod, world class athleticism, and lifetime of bliss and happiness. Hard work and the investment of long hours are quickly abandoned for the latest shortcut found on the internet. The truth is getting fit is a fairly simple task, but it is far from easy.  Most fitness results are found through the process of mastering a few simple, but highly effective habits and repeating them consistently for a lifetime.  


So, in an effort to cut through the noise we’re offering a new series of articles we call “Fitness Fundamentals”.  For those just starting a health and fitness journey this is simple actionable advice to start improving right away. For those whom fitness is already an active part of their lives, these are the thing we tend to forget as we move further away from the beginners stages. These fundamentals are something that should be revisited consistently to make sure the foundation of our hard work remains solid in support of our goals.

For the sake of sequence we’ll use the classic visual of the fitness pyramid to present the fundamentals:



So we begin at the bottom of the pyramid with Nutrition. Here are the 3 nutrition fundamentals we believe all nutritional strategies should be built upon.

Eat protein and “lots” of vegetables at every meal.

While protein intake amount will vary based on size and goals of the individual, some protein should be consumed at every meal.  For most, protein will mean fish, eggs, chicken, beef, and / or pork. Green vegetables should always be the first thing consumed on your plate, and the more the better. Kale, broccoli, spinach, lettuces, asparagus, brussels sprouts are a great place to start with getting an abundance of greens at each meal.

Food quantity should be natural not neurotic.

While many in the nutrition industry will ask you to count calories, weigh and measure every ounce of food, and hit precise “macro” percentages we believe there is a better way. While all of those things have some merit in specific higher level situations, we follow a simpler quantity solution developed by Precision Nutrition: A palm of protein, a cupped hand of non veggie carbs (fruits, and starchier carbs like sweet potatoes), and a thumb of fats.

For more details on how to apply this approach based on gender, and size take a look at this infographic from Precision Nutrition.

Make water 90% of liquid intake.

Water is the most important thing we voluntarily consume. You can survive 30-40 days without food, but maybe only 8-10 days without water.  Hydration is not only important for your survival, but your ability to thrive as well.

Many times folks who struggle with fat loss or fitness performance still take in a large amounts of calories from alcohol, sodas, juices, or other sugar laden drinks.  It’s best to eliminate these or reduce their consumption significantly. And, while we’d never ask someone to give up their coffee, we do recommend drinking at least twice as much water as coffee in the morning to maintain proper hydration throughout the day.  

Our minimum recommendation is 16-20 oz at night before bed and immediately upon waking. If you plan on exercising 32 – 40 oz an hour before exercise and then another 16-20 oz twenty minutes before exercise, and drink as you feel “thirsty” during exercise.

In closing we like to remind everyone that we’re not doctors and this is not medical advice. There are many conditions that adults face that may call for a nutritional intervention that’s beyond our scope of practice. However, we do believe that implementing the three “fundamentals” presented here will immensely help anyone who is striving to improve their health and fitness.


WOD 3/1

A. 16:00 EMOM
Min 1 – 1 Back Squat @ 60-70%
Min 2 – 3/arm Single Arm Ring Row

*all sets across %

B. 15:00 EMOM
Min 1 – 1 Deficit DL @ 85-100%
Min 2 – 3 Weighted Ring Dips (or progression)
Min 3 – Rest

*all sets across % or progression
*DL weight recorded

C. 2 Rounds
20 Wall Balls @ 20, 10’ / 14, 9’ / 10. 8’
20 Down up planks 

“Great thoughts come from the heart.” -Luc de Clapiers

WOD 2/28

A. In 10:00 Build to a max or near max (85-95%) Squat Snatch or Power Snatch + OHS

7:00 EMOM
TnG 2 Squat Snatch or Power Snatch + OHS  
@ 50-60% of today
*Heavy weight recorded

B. 16:00 AMRAP with a 6 minute, 2 round, ‘Rolling Start’
10 high box jump @ 30 / 24 / 20
10 squat snatch  @ 95 / 65 / 35 hang power snatch to OHS
40′ bear crawl
50 Double unders (Scale: 60 seconds of singles/DU attempts)
1 minute rest
*rounds recorded

Scaling Guide:
– 3-6 rounds, about 3.5 minutes per round including the rest.
– Scale Up: 135/85lb snatches.


WOD 2/27

A. 16:00 E202
2 TGU / arm
*build to a challenging weight

B. 5 Rounds
8 Hang Power Cleans @ 95 / 65 / 45
8 Push Press (Same)
16 Abmat  Sit-ups
8 round trip lateral shuffle 20′ out 20′ back
*Time recorded

Optional ‘Cash Out’:
60s toes to bar, 120s row, 2 rounds

Scaling Guide:
– 8 – 11 minutes, about 1:45 per round.
– Scale Up: 115/75

17.1 is in the books! Congrats to everyone who finished already and good luck to those knocking it out today!

WOD 2/25 – Open WOD 17.1

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Image result for open workout 17.1

WOD 2/24 – T-Shirt Pre-Order Deadline!

A. 14:00 E202
2 Snatch (Squat or Power)
*build to a challenging weight

B. With a partner, conga line style
35 Cal Row
35 One Arm Hang Power Snatch @ 50 / 35 / 20
35 Wall Balls @ 14lbs/9ft, 20lbs/10f, 10lbs/8ftt
2-3 Rope Climbs (Scales: 6 rope lay downs)
*team time recorded

FRIDAY AT NOON – Deadline to pre-order new shirts!


WOD 2/23

A. In 15:00
5 Sets
20” barbell lunges (front, back or overhead)
*Try to increase slightly each set
*heaviest weight recorded

B. 7:00 AMRAP
100 M Run
2 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
4 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
6 ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K
100 M Run
8  ‘heavy’ OH kettlebell swings @ 32K / 24K / 16K

*total full completed rounds recorded

Optional ‘Cash Out’:
3 rounds
50m farmer carry
15 wall ball

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

WOD 2/22

A. In 10:00 Build to a max or near max (85-95%) Power Clean & Jerk


7:00 EMOM
TnG 3 Power Clean & Jerk @ 50-60% of today
*Heavy weight recorded

B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression

C. 10:00 E202
8-12 strict toes to bar (or progression).

Optional ‘Cash out’:
3 Rounds
10 DB Clean & Jerks
10 Burpees

“Little minds are tamed and subdued by misfortune; but great minds rise above them.”- Washington Irving