Archive for July, 2015

Saturdays San Francisan Session

Friday, July 31st, 2015

posted a day early to encourage leg rolling and attendance Workout for Saturday August 1st: “San Francisco Crippler” For Time: 30 Back Squats 225/155 Row 1k Try to go unbroken and all out!!! The workout load is designed for the rare mutant who back squats 400 pounds or more. Ladies would need to squat 300 […]

Friday’s Mayhem

Thursday, July 30th, 2015

posted a day early, for a change Workout for Friday July 31st: “Nate” As many rounds in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell/Dumbbell Swings 70/53 This is gonna be awesome. I’m excited to have some fun playing with handstands after the push press work today! Cool cool interference, we’ll stretch when […]


Thursday, July 30th, 2015

Posted today because heck, who plans ahead Workout for Thursday: Team Time! Push Press for some reps at a decent weight Sled push down and back with some weight Rest This should juice some of us…

Coordination Situation

Wednesday, July 29th, 2015

posted now for your lack of planning Workout for Wednesday July 29th: GYMNASTICALS! Let’s work on your specific problems with in my opinion the most difficult movements. Reps? Yes there will be lots of reps. Is it for time? No! Because it’s like a heavy lifting day, only just moving yourself, which would be a […]

Tuesdays Session!

Tuesday, July 28th, 2015

posted now because I’m baaaaack! Workout for Tuesday July 28th: “Kelly” 5 Rounds for Time of: 400m Run 30 Box Jumps 24/20 30 Wall Ball Shots 20/14

Monday!! I’m Driving Home!

Sunday, July 26th, 2015

posted a day early using the magic of the internet Workout for Monday July 27th: Deadlift for a 7 Rep Max, work up, be smart, lift heavy. -then- 1 Burpee 10 KB/DB Swings 70/53 2 Burpees 9 KB/DB Swings 70/53 3 Burpees 8 KB/DB Swings 70/53 4 Burpees 7 KB/DB Swings 70/53 5 Burpees 6 […]

Saturday’s Team Training Session

Friday, July 24th, 2015

posted a day early for your planning Workout for Saturday July 25th: Teams of two, for time: Trade “Rounds” of each complex as written below: Barbell Complex: pick a meaningful weight (135/95 would be beefy) 4 Deadlifts 3 Bent Over Rows 2 Hang Power Cleans 1 Thruster 5 times through for each partner Gymnastics Complex: […]

Friday’s Fabric-y Fun Time

Thursday, July 23rd, 2015

posted a day early for your sock wearing, or something Workout for Friday July 24th: BRING DOWN THE NET!! Climb the net, twice -immediately after the two climbs- Max touch and go Power Cleans with 185/135 (hopefully this isn’t more than 10 reps in the first set) Rest several minutes and repeat for a total […]

Thursdays Great Fun Time

Wednesday, July 22nd, 2015

posted a day early because I’ve got my act together, finally, for a change Workout for Thursday July 23rd “Cindy” As Many Rounds as Possible in 20 Minutes of: 5 Pull-ups 10 Push-Ups 15 Air Squats Go for the PR!!

Wednesday’s Chipper of Happiness

Tuesday, July 21st, 2015

posted a day early to appease the beast Workout for Wednesday, who knows the date!!?? For Time: 1 Mile Run 100 Double Unders 10 Muscle-Ups Just one round