WOD 3/24

A. 21:00 EMOM

Min 1 – 2 Deadlift
Min 2 – 4 Single Arm Half Kneeling Press / arm
Min 3 – Rest
*build to a max weight in DL

B. 7 minutes AMRAP
7 dumbbell deadlifts -two hand- @ 45lb / 30lb* / 20lb
7 dumbbell push press -two hand- (same)
30 double unders
*Rounds + reps recorded

Scaling Guide:
– 4 – 8 rounds.
– Scale up: the dumbbells to 55/35lbs and 30 unbroken DUs per

Optional ‘Cash Out’:
3 Rounds
30s plank
25 cal row


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WOD 3/23

A. 12:00 E202
3 OVHD Squat @ 50-60%
*slow tempo down, 2-3 second pause in the bottom. They can build up to this not sets accross

B. 16:00 EMOM
Min 1 – 1  Back Squat @ 75-85%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %

C. 8:00 AMRAP
7 hang power snatch @ 95 / 65 / 35
7 Overhead Squat (same)
14 Box jump @ 24” /20” / 12”)

Scaling Guide:
– Scale Up: 115/75lb bar

Optional ‘Cash Out’:
4 Rounds
16 suitcase lunge steps
8 push ups
100m run

Check out the next installment of Fitness Fundamentals || Gymnastics

Fitness Fundamentals || Gymnastics

This is the third article in our “Fitness Fundamentals” series, so far we’ve addressed Nutrition, and conditioning. These articles are for those just starting a health and fitness journey who need simple actionable advice to start improving right away. For those whom fitness is already an active part of their lives, fundamentals are something that should be revisited consistently to make sure the foundation of our hard work remains solid in support of our goals.


Today we address “Gymnastics” basically learning how to to control and move our own bodies through space. It’s important to distinguish between competitive gymnastics  and gymnastic as it pertains to fitness training. For most the high level skills displayed in competitive gymnastics are not necessary for fitness, however we do want to emulate the physical qualities competitive gymnasts have perfected.  We’ll define those qualities as flexibility, body control, and upper body strength.



You’ll hear flexibility called many names in fitness circles (mobility, increased range of motion, etc.) but we simply want people to maintain the ability to freely move your joints and muscles without significant limitation. For most their current work environment is actively reducing their flexibility and ability to correctly perform simple natural movements like squatting, bending, lunging, pushing, and pulling. A consistent routine of stretching and performing the above movements.

Action step:
Maintain and developing flexibility is best done with day to day consistency. The best source we’ve found for this is call ROMWOD. They offer a short 15-20 minute flexibility session daily.  


Body Control  

Not only should we be able to move our muscles and joints freely we also need to be able to control those movements to ensure they’re effective and safe. Body control is simply the ability of your of your body to do exactly what your brain tell is to do. The way gymnast obtain this skill is with load of tempo and isometric work. In layman’s terms that means moving in and out of positions slowly and holding positions for extended periods of time.  Tempo work can be applied to any of the above mentioned movement patterns (squatting, bending, lunging, pushing, and pulling) to develop effective body control. Additionally using core exercises such as hollow holds and hollow rocks help one develop the ability to coordinate the upper body and lower body to work well together.

Action step:
Next time you’re training try adding a 3 second descent and 3 second pause at the bottom or top of your movements.  Notice the increase in difficulty and intensity that a little extra “control” adds to any given movement.


Upper Body Strength

Lastly let’s talk quickly about the importance of upper body strength. Most men spend years of their youth focusing on bench press numbers at the cost of developing adequate pulling and pressing strength. Meanwhile many female gym goers shy away from upper body work in fear of looking bulky. Utilizing fundamental gymnastic movements helps create well balanced upper body strength as well as an aesthetically pleasing upper back physique.

Action step
Here’s a quick upper body training with the goal of achieving 1 strict pull-up.

Day 1 –
3 sets of 8-12 banded pull-ups (enough band tension to do 8 but no more than 12)
2 sets of 10-15 RIng Rows or Horizontal pull-ups

Day 2 –  Rest

Day 3 –
3 sets of 3 Negative Pull-ups: Jump your chin up above the bar and lower yourself for 5 seconds.


Day 4 – Rest

Day 5 –
6 sets of 3 banded pull-ups (less band tension than day 1)
3 set of :10-30 Hang from the Pull-up bar.
Thanks for stopping in! Our next installment we will discuss weightlifting and barbell training!

WOD 3/22

5 rounds for time (Scale: 4 rounds)
6 CTB Pull-ups (Jumping CTB)
6 Ring Dips (Ring Push-ups)
12 thrusters @ 115 / 75 / 20lb DBs
12 / Arm Single arm KBS @ 24K / 16K / 12K
12 clean & jerk (same)
1 min rest

Scaling Guide:

– 20 – 30 min, about 5 min per round including rest.
–  Scale Up: 4/2  muscle ups and 135/85lb barbell


Huge congrats to our fearless leader for completing 26.2 at the Bataan Memorial Death March!


WOD 3/21

A. Spend 10 minutes working up to a challenging Strict press (80-90%),

B. 4 Rounds
1 min — Burpees
1 min – Step-ups @ 24” / 20” / 12”
1 min – Shoulder Press @ 95 / 55 / 45
1 min – Cal Row
1 min — Rest
*total reps recorded

Scaling Guide:  
– 200 – 350 reps.
– Scale Up: 135/85lb bar.

“Sports do not build character. They reveal it.” -Heywood Broun

WOD 3/20

A. 12:00 EMOM
Min 1 – 3  Back Squat @ 70-80%
Min 2 – 5/arm Single Arm Ring Row

*all sets across %

B. 5 Rounds for time.
12 Wall Ball @ 20lb/10ft, 14lb/9ft*, 10lb/8ft
12 Toes to bar
*time recorded

Scaling Guide:
– 4.5 – 9 minutes, about 1:30 per round.
– Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Optional ‘Cash Out’:
4 rounds
8 burpees
10 Russian kb swings

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

WOD 3/17

A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

B. 14:00 EMOM
Min 1 – 2  Back Squat @ 70-80%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %

C. 7:00 AMRAP
1, 2, 3, etc.
dumbbell shoulder press 45 / 25 /15
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)

Optional ‘Cash Out’:
2 rounds
1:00 row for cal
:30 Rest
1:00 db clusters @ 45 / 25 / 15
:30 Rest

This gal exemplifies everything that is great about our community. She attends class several times a week and is encouraging of her classmates. She is constantly trying to improve and trains 1-on-1 two to four times a month. She attends events for the gym and of other community members. She travels and expresses her fitness on those travels! Ask her about her most recent hiking adventure. You rock Kristy, keep it up!

-Coach Tim

WOD 3/16

A. For Time
Rope Climbs @ 3/2
600m Row
30 Overhead Squats @ 95 / 65 / 35
600m Run
30’ right arm, 30’ left arm KB overhead walking lunge @ 16K / 12K / 8K
16 Kipping handstand push-ups (Scale: AbMats or Seated DB Press)
30 Box Jumps @ 24 / 20 / 12
60 American KBS @ 16K / 12K / 8K
*25:00 Cap
*time recorded
Scaling Guide:
– Goal finish time 18-22 minutes.
– Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

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WOD 3/15

A. 15:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 WTD Strict Pull-up
Min 3 – Rest
*build to a max  weight in both mvmts, weights recorded

B. 8 minute AMRAP
Hang Power Cleans @ 95 / 65 / 35
40′ bear crawl (20′ out and 20′ back, each 20′ counts as a ‘rep’)
(e.g. 2 hang power cleans, 2 toes-to-bar, 40′ bear crawl, 4 HPC, 4 T2B, 40′ bear crawl, 6 HPC, 6 T2B, 40′ bear crawl, etc.)
*total reps recorded

Optional ‘Cash Out’:
2 Rounds AFAP
15 Pull-ups
20 Wall Balls

Scaling Guide:
80 – 200 reps