Category: Uncategorized

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/18 Post results/thoughts to comments You all killed it today. If it was your first time through “McGhee” great job, if you’ve done it before great job for battling a tough workout yet again. Everybody did a great job staying tight on their deadlifts, and it was great to see some of you really working to keep that nice push-up position and get your chest to the ground instead of your stomach or pelvis. Keep up the great workout and hope to see lots of you tomorrow. Cheers. Serena on the box…great to see different athletes getting in here, Serena won the VT 100 this year Liz working through her deadlifts Nate and Chris back and forth on the box – Jade

WOD: Push Press: 5-5-5-5-5 3 rounds – 5 minutes each:300m Row30 Dumbbell Thrusters 35/25 Score is your rest. Add rest earned for all 3 rounds. Post results/thoughts to comments Great to see a packed gym after the holidays. Hope you all had a good one and are ready to get back at it. I saw some push press PR’s, and for many of you when reminded, really found that bar moving overhead easily when you really utilized that leg drive. The faster you can get the bar moving out of the dip the easier it going to go overhead. What didn’t look to awful on the board was a tough one. Lung, leg, and shoulder burner. Benchmark tomorrow. See you then. Cheers. David dumbbells up Terri overhead – Jade

So first off I have to give a huge apology for getting so far behind on the Paleo Challenge that started in SEPTEMBER. It ended the beginning of October and I’m just now getting around to getting everything together. In addition somehow I lost the Paleo pictures that everyone took before and after. I’m bummed, but I’m probably hearing a big sigh of relief from all of you that your photos don’t have to go up. It seems only a handful of folks filled out all their data and followed through to the end. Regardless we had some great efforts, and some huge improvements. We will be doing a 60 day Paleo Challenge starting January 2nd. I hope a ton of you hop on board. I will be putting someone else in charge of the score keeping and final tallying so I promise…

WOD: “Bradshaw”- 10 rounds AQAP:3 Handstand Push-ups6 Deadlifts 225/15512 Pull-ups24 Double-unders Post results/thoughts to comments Big classes today. With that said thanks to everyone for being patient with our space and each other. A new space is coming, hopefully signing a lease this week. It was great to see a lot of you who don’t have handstand push-ups work on kicking up and lowering yourselves. Way to charge those rounds, dig deep, and grit through a tough one. Cheers. Jeff and Rick chin over the bar Kathy hit the entire workout as Rx’d today…she killed it Damon back in action after being out sick – Jade

WOD: 3 rounds for Max Reps:1 minute Box Jumps 24/181 minute Push-ups1 minute Dumbbell Squat Cleans 50/351 minute Abmat Sit-ups1 minute Ball Slams 40/30 Post results/thoughts to comments We had a good size class today, but nothing near yesterday. I imagine everyone is dealing with their food coma and or hangover. Tomorrow we go back to a regular schedule so I hope to see a bunch of you in for a workout. Sorry no pictures today, completely forgot to snap any. Cheers. – Jade