Category: Uncategorized

WOD: “Skirmish at Black Water Creek”5 rounds max reps: 1 minute each station – 1 minute rest after 5 stationsWalls Balls 20/14BurpeesKB Swings 53/35Box Jumps 24/18OH Alternating Lunges 25/15 Post results/thoughts to comments. Great work today everybody. You all did an awesome job as usual. Way to push through a super tough workout. I hope we see as many of you as possible on Monday for an awesome workout dedicated to Ryan Hawks. Enjoy the snow that’s coming tomorrow. Cheers. Overhead Lunges Getting those med balls up – Jade

WOD: Handstand Work: 15 minutes (work on any facet of handstands) “Camp Alleghany” – 21-15-9 AQAP:Sumo Deadlift High-pulls 95/65Overhead Squats 95/65 Post results/thoughts to comments Great job today guys, and again everyone did awesome with the Paleo challenge. As you can see you will start getting names with all of the met-cons from now on. I’m starting by going through a list of Civil War battlefields/towns, so you guys will have some sort of name to place with every workout. Great job on the met-con as well. Hopefully see a bunch of people in tomorrow for the “Hope on the Slope” fundraiser. Workouts will go at 8:00 AM, 8:45 AM, and 9:30 AM. There will be NO 10:30 AM Free Intro workout. If we don’t see you tomorrow have a great weekend and see you Monday for the “Ryan Hawks Memorial Workout.” Cheers. Ryan…

WOD: Paleo Benchmarks 1 RM Front SquatMax Reps Pull-upsAQAP:20 Burpees30 Power Cleans 135/9540 Wall Balls 20/14500m Row Post results/thoughts to comments Wow is all I can say. You guys are all so awesome and did such a great job on the Paleo Challenge. Results all over the place, but wow, up 40lbs on a Front Squat, increase of 32 pull-ups, and a weight loss of 27 pounds. Great job guys. I will work on getting everything tallied up by the middle of next week. In the meantime great job and keep at it. Kathy hitting the paleo challenge hard and has lots to show for it Bruce and Chuck dropping down for some burpees Watching eagerly from the tire – Jade

WOD: Every-minute-on-the-minute for 10 sets:1 Power Snatch3 Overhead Squats For total reps/calories:60 seconds Row for Calories30 seconds Rest60 seconds Row for Calories 30 seconds Rest 60 seconds Row for Calories 30 seconds Rest 60 seconds Row for Calories 60 seconds Rest 60 seconds Box Jumps 24/18 30 seconds Rest 60 seconds Box Jumps 24/18 30 seconds Rest 60 seconds Box Jumps 24/18 30 seconds Rest 60 seconds Box Jumps 24/18 60 seconds Rest 60 seconds Kettlebell Swings 53/35 30 seconds Rest 60 seconds Kettlebell Swings 53/35 30 seconds Rest 60 seconds Kettlebell Swings 53/35 30 seconds Rest 60 seconds Kettlebell Swings 53/35 Post results/thoughts to comments Awesome job today guys, you all poured it on and did a great job. Many of you are continuing to improve on your snatch and overhead squats. Today was our last day of the Paleo Challenge. Great…

WOD: Deadlift: 5-5-5Strict Press: 5-5-512 minute AMRAP:10 Burpee Pull-ups50 Double-unders Post results/thoughts to comments For those of you who made it into the gym I’m sorry that I missed you. This morning my dear friend, and one of our most positive, happy, and helpful members, Ryan Hawks passed away due to injuries sustained from a skiing accident at the Subaru Free Skiing World Tour in Kirkwood California. Many of you may not know him as he trained with us only through the summer and fall before he went out West for the winter. He was a shining light that I’m sure did nothing but make all of you smile and laugh. He will be sorely missed by our community. I ask you all to keep his family in your prayers. If any of you would like to attend his service please let me…