Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Sunday 022413 –  Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after a basic warmup...Read More

2013 Paleo Challenge Started YESTERDAY!  You can still register! Email Dave Click here for rules and details WOD for Tuesday 021913 –  Click Here For Today’s Schedule Snatch 5 single reps @80% 1RM 5 single reps @90% 1RM 3 single reps @95% 1RM Establish 1RM –Rest– For Time: 20 Front Squat (205/155) 30 Box Jumps...Read More

2013 Paleo Challenge Starts TODAY!  You have NO EXCUSE not to participate…You can still register! Click here for rules and details WOD for Monday 021813 –  Click Here For Today’s Schedule Back Squat 1-1-1-1-1 –Rest– 7 Rounds For Time: 7 Push Jerk (155/105) 7 Chest to Bar Pullups 7 Burpees Post Back Squat Loads and...Read More

Goal Setting and Programming Seminar on Saturday! Click here WOD for Monday 021113 –  Click Here For Today’s Schedule Clean Pulls – 100%                      2-2-2-2-2          Clean – 80%                         8×1 –Rest– In 5 minutes, perform as many reps as possible: KB Snatch (52/35) Post Clean Loads and KB Snatches Completed to Comments For the strength segment, first...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Thursday 020713 – Click Here For Today’s Schedule Superman To Hollow Rocks                         30 Reps – 1 full rotation counts as 1 rep –Rest– For Time: 6 Hang Power Cleans (165/105) 20 Double Unders 5 Hang Power Cleans 20 Double Unders 4 Hang...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Monday 020413 – Click Here For Today’s Schedule Parallette Shoot Throughs                         50-75 Strict Reps –Rest– 5 Rounds For Time: 4 Power Cleans (185/105) 8 Handstand Pushups Run 200m Post Workout Time to Comments For the strength segment, perform between 50 and 75 strict...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Friday 020113 – Click Here For Today’s Schedule Ring Inversions, Skin the Cats 20-40 Strict Progressions from one movement to the other –Rest– 3 Rounds For Time: 10 Clean & Jerks (135/95) Run 400m...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Wednesday 013013 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– Complete 4 Rounds: Max Reps Push Press (155/105) 30 Double Unders Rest 60 seconds between rounds Post Clean and Jerk...Read More

TODAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Saturday 012613 – Click Here For Today’s Schedule Snatch Pulls 2-2-2-2-2 –Rest– 21-15-9 Reps For Time: Snatch (95/65) Chest to Bar Pullups Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of...Read More

THIS SATURDAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Thursday 012413 – Click Here For Today’s Schedule Double Unders Practice, drills, practice, drills –Rest– On the minute, for 12 minutes: Odd minutes:  3 Power Cleans (80% 1RM) Even minutes:  40 Double Unders Post Workout Time to Comments For the...Read More