Tuesdays Action for Not Subtraction

February 27th, 2017

posted a day early for you to revel in this tough

Workout for Tuesday February 28th:


For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders -whoa
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Ab-Mat Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

This is a great catch-all workout for during the Open. Good time o practice lots of skills, and enjoy the tough training that is what we do :)

Monday’s Hammy Cramp

February 26th, 2017

posted a day early for your enticement

Workout for Monday Feb 27th: Yeah February is almost over!

Bench Press for Max 3, and then of course more action to make you strong(er)!


February 24th, 2017

posted a day before because you should already know about it

Workout for Saturday February 25th:


Whatever this workout is, i’m sure it’ll be nasty, and worth all of our collective efforts! Come have fun getting it done. If you want to register for the Open after doing it, why not. You’ve wasted $20 a lot of ways, and at least with this way you can play with everyone else and have fun doing workouts and really giving it your all.

Front Squat Friday

February 23rd, 2017

posted a day early because, boom.

Workout for Friday February 24th:

Front Squat for Max 5

GET A RECORD :) And then work on everything else that makes you stronger.

Monostructu-real Thursday

February 22nd, 2017

posted a day early for you excited shoe selection

Workout for Thursday February 23rd

Run 800m
Rest 4 Minutes-ish
Run 400m
Rest 4 minutes-ish
Run 800m
Rest 4 minutes-isn
Run 400m
Rest as needed.

The “ish” is because the starting order might be reversed on the 400′s based on how you did on the 800′s. Easy day. Run hard.

This AMRAP we do care how many rounds you get :)

February 21st, 2017

posted a day early for you to check your records

Workout for Wednesday February 22nd:


Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Heroic Tuesday

February 20th, 2017

posted a day early so you can know what’s up

Workout for Tuesday February 21st:


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Here we go again together

February 19th, 2017

posted a day early for you to recall the great Whitesnake lyrics “here I go again on my own” chuckles

Workout for Monday February 20th:

4 Rounds shared amongst friends of:

Max Handstand Push-ups
20 GHD Sit-ups
500m Row

Let’s record total number of HSPU’s and fastest 500m Row time. Sound good?

Remember guys this is the week of the Open for 2017!! The workout comes out Thursday night, we’ll do it as a gym Saturday AM classes. For those of us who’ve registered for the Open who want to get together, I’m thinking about doing it Friday night as a group, but I know I’ll be gone at least 3 weeks of the Open this year, with two of them being Friday nights :( So if that means that we want to get together Saturday AM and have fun getting after it that way too, I’m down with that too. I’ll tell you what, if you’re registered send me an email or other missive (carrier pigeons are accepted) and let me know what sounds fun. I like Friday nights, but I’m open to whatev’s :)

Another Pre-Open Saturday

February 17th, 2017

posted a day early to enhance the wow factor

Workout for Saturday February 18th:

Let’s Team this thing up shall we?

Three rounds for time of:
Run 800 meters with a 45 pound barbell, share the bar with your buddy, run together while each of you carries some part of the barbell, either in hand, shouldered, elbowed, whatever.
15 foot Rope climb, 3 ascents, share these however you like, Kari does two, Art does 1, whatever.
135 pound Thruster, 12 reps, pick the right weight and do 6 and 6.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Friday’s Wonderful Workout For February Feventeenf

February 16th, 2017

posted a day early for your excitement

Workout for Friday February 17th:

As many rounds as possible in 15 minutes of:

5 Toes to Bars
10 KB Swings 70/53
15 Knee Push-ups

This should be really weird with Knee Push-ups. I’m excited to see how it goes!!