Category: Uncategorized

WOD: Bench Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM Max Rounds and Reps for Each AMRAP:3 minute AMRAP9 Hang Power Cleans 135/956 Front Squats 135/953 Push Press 135/95 Rest 4 minutes 3 minute AMRAP9 Hang Power Cleans 95/656 Front Squats 95/653 Push Press 95/65 Rest 4 minutes 3 minute AMRAP9 Hang Power Cleans 65/456 Front Squats 65/453 Push Press 65/45 Post results/thoughts to comments Great job today everybody. A lot of you look great on the bench, put some great numbers up, and really focused on your technique on the bench which is something you might not have thought about before. While many thought the workout looked a little too easy, I think those of you who really pushed yourselves found it to be quite difficult. Some heavier weight…

WOD: Dante’s Inferno – AQAP:900m Rowthen…9 rounds of…9 Burpees9 Wall Balls 20/149 Toes-to-bar9 Kettlebell Swings 70/539 Box Jumps 24/189 Pull-ups9 Games Push-ups9 Air Squats9 Ball Slams 40/30then…900m Row Post results/thoughts to comments A long one to say the least and you all did an amazing job. We changed a few weights around from doing the workout last year, but otherwise the same. Great job today everybody, enough said. Cheers. Tanya and Kris down for some burpees Phillip with a beautiful overhead position on the swing Teaching the kids how to use the little white boards – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable. Reps are 30 for both movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps.) Post results/thoughts to comments Burpees, wall balls, squats, clean, deadlifts, pull-ups, the whole kit and kaboodle came out today and it was great to see so many people really step up to the plate and do what they like least. Working through those big…

WOD: Power Clean: 5-5-5-5-5 AQAP:1000m Row50 Deadlifts 185/13550 Wall Balls 20/1450 Kettlebell Swings 53/35 Post results/thoughts to comments Great work today everybody. Where was the morning crew? Nobody was in this morning, but boy was it packed at night. Cleans were continuing to look better for many of you, and a lot of you are getting better at getting under the bar and not swinging or curling the bar. Nice job on the WOD, it was a tough one, but it was great to see so many of you grit your teeth and really hold onto the bar, ball, or kettlebell for big sets. Great work. Cheers. Kevin working through his deads Will standing tall and driving through those heels – Jade

So I’m going to start posting and archiving Paleo recipes for everybody. There will be a tab at the top of the website from now on that will have the recipes archived. If you’ve got something really good that you’d like to post please send it along to me and if possible send a picture to. For now our resident chef extrordinaire Kim Dannies, brought me in some of this and I immediately asked for the recipe because it was amazing. In her words, an easy meal to make and it was damn amazing. Give it a try. Roasted Pork w/Dried Fruit and Wine SauceIn a glass bowl combine one-half cup EACH dried fruit: apricots, prunes, blueberries, and cherries. Pour one cup of apple cider over, cover with plastic wrap, and zap for 1 minute on HI in the microwave. Let mixture sit…