Thursday, October 31, 2013


warmup- medball walk/run
skill/strength- sled push x3, sled pull (harness) x3, 25m hvy
wod- sled pull (straps between legs) x5, 50m
cooldown- speedwalk class

Well guys, two major events.
1. We completed the 200 burpee halloween challenge! I have to say Tina did an outstanding job. Holy Cheese Balls she had great form, she was hurting but kept on busting out all the while maintaining her athletic composure. Good Job Tina, you are setting a great example for us all to follow And to everybody else good job as well. I know I was hurtinggggggg during 75% of this challenge. But one step at a time we all did a great job pushing ourselves yet a little harder than we have in the past. Tamara and I sure appreciate the community that each of you guys provide for us and the group!
2. Paleo Challenge starts today. Be ready for a few weeks of uncertainty and anxiety. No worries though, with a little help from our group we can get each other through this with flying colors. We have all worked out very hard building up to this. We owe it to ourselves to follow through with the eating part now. Just sayin...  So lets get to it and kick paleo ass!

Peace out,

Wednesday, October 30, 2013


Thur (Super-Scary Halloween Version)
warmup- pushups & airsquats
skill/strength- weighted pullups 5,5,5,5, weighted dips 5,5,5,5, supersets
wod- 200 burpee challenge (25 min time cap)
cooldown- pre-paleo peptalk

Tuesday, October 29, 2013


warmup- overhead barbell walk w squats
skill/strength- backsquat 5x5
wod- db thruster x7, db swing x14, 5rft
cooldown- hollow/arch, kipping practice

If anyone asks about your workout just tell them:

Monday, October 28, 2013


warmup- roxanne w 1 pushup
skill/strength- benchpress 5,5,5,5,5
wod- abmat su 10, hrpu 10, powerclean 5, burpees 5, 5frt
cooldown- crying softly


warmup- bergener, shoulder mobility
skill/strength- push jerk, split jerk, work up to 3rm in 15 min
wod- sled push x3, sled pull x3, hvy
cooldown- medball pass

Sunday, October 27, 2013


Festivus Games-Fall 2013

Saturday the gang all got together and challenged each other to give a strong performance in our first Festivus Games. The event consisted of three events as follows;

Thruster Ladder
Pick a starting weight and increase 10# after a completed rep. One min between attempts.
After ladder complete as many jump rope swings in 60 sec.

Sprint Sprint Sprint
21 cal row/airdyn
15 burpee box jump
9 cleans
15 burpee box jump
21 cal row/airdyn

3 Strong and Fast
15 deadlift
25 cal row/airdyn
15 deadlift

Thursday, October 24, 2013


warmup- roxanne
skill/strength- back squat 10,10,10
wod- sally
cooldown- paleo class

Wednesday, October 23, 2013


warmup- bergener x2
skill/strength- glute bridge x ghd hyper, 5,5,5,5,5
wod- pushpress, kb swing, 10:1
cooldown- paleo class


warmup- bergener, platewalk/jog
skill/strength- db bench press, c&j tech
wod- barbell carry, pushups
cooldown- hollow/arch

Monday, October 21, 2013


warmup- cardio, bergener
skill/strength- k2e 10,10,10, t2b 10,10,10
wod- deadlift 8, bentover rows 8, jumping shrugs 8, hang cleans 8, shoulder2overhead 8, 5 rounds, one min rest between rounds. Must not set bar down during rounds.
cooldown- front rack mobility

Sunday, October 20, 2013


warmup- grace on pvc, sampson stretch
skill/strength- hang power snatch 10,10,10,10
wod- 800m sled push
cooldown- farmers walk

Friday, October 18, 2013


Fri Funday
warmup- cardiotrain
skill/strength- dips & chinups, hvy
wod- 250m row only legs, 250m row only arms, airdyn no seat @30 sec
cooldown- mobility

Wednesday, October 16, 2013


warmup- platewalk/jog
skill/strength- tire flip
wod- sledge @30sec, pushup @30 sec, abmat situp @30sec, kb swing @30sec, 30sec rest after each movement & 60sec rest between rounds, 5 rounds for reps
cooldown- medball pass

Tuesday, October 15, 2013


warmup- roxanne
skill/strength- squat clinic
wod- bear complex @light weight
cooldown- tiny pullups, butterfly kip practice

Monday, October 14, 2013


warmup- bergener
skill/strength- seated box jumps 2,2,2,2,2,2
wod- me dumbbell hang power clean + push press @15 sec, rest 45 sec, me weighted pullup @15 sec, rest 45 sec, me burpees @15 sec, rest 45 sec, 5rft
cooldown- hollow/arch

Sunday, October 13, 2013


warmup- bergener, bergener +1
skill/strength- 3 pos. pause clean pull 6x3, pause for 1 full second, 1. below the knees, 2. above the knees,  3. mid-thigh before extending hips and shrugging shoulders
wod- deadlift, ring dips, 21-15-9
cooldown- medball pass

Thursday, October 10, 2013


warmup- sally up w airsquats
skill/strength- sled push, 1.5 bodyweight, 2@75m
wod- squat cleans x7, burpee box jumps x8, 5 rft
cooldown- mobilty w roller

Wednesday, October 9, 2013


warmup- medball drills
skill/strength- weighted ring dips 8x3
wod- bulgarian deadlift x5, thruster x5, ring rows x10, 10 rft
cooldown- me hang +1/2 bodyweight

Tuesday, October 8, 2013


warmup- platewalk, frontrack mobility
skill/strength- clean/powerclean technique, work up to 3rm powerclean
wod- powerclean x5, medball slam x5, hspu hold x20 sec, 5rft
cooldown- paleo challenge class, cardiotrain

Check out this article on improving your front rack position

Monday, October 7, 2013


warmup- >ipt, hollow/arch
skill/strength- barbell floor press 5x10
wod- 10 ttb, 10 pushups, 10 pullups, kb swings x10, amrap 9 min
cooldown- cardiotrain, hollow/arch

Sunday, October 6, 2013


warmup- roxanne
skill/strength- glute bridges
wod- 400m x1 sled pull @bodyweight, rest,  50m x3 @bodyweight
cooldown- medball pass

Our Paleo Challenge will be starting in the next weeks. Lets all get started. I have a link for you below to a nice pdf that will tell you all about Paleo. We will be talking more about this in the near future, gearing up for the Challenge!

Thursday, October 3, 2013


warmup- >ipt, bergerner, mobility
skill/strength- ghd situps 3x15, ghd hypers 3x5
wod- bring sally up
cooldown- cardiotrain

Wednesday, October 2, 2013


warmup- bergener
skill/strength- hspu progressions
wod- me airdyn @60sec, me row @60sec, me airdyn @30sec, me row @30sec
cooldown- cardiotrain

Tuesday, October 1, 2013


warmup- bergener,  roxanne
skill/strength- weighted pullups
wod- medball cleans, sled push, 5 rounds
cooldown- cardiotrain