Word of the day is….strict Strength 3 Sets (IGYG) 20ea Unbroken Bulgarian SS (AHAP) Then 3 Sets (IGYG) ME Strict Pullup ME Strict Ring Dip Then 21’s (IGYG) Strict Knee/Leg Raises *Score in 1st part = weight; score in 2nd… Read more »


Rowing with friends is better than not rowing with friends. Cardio 5k Partner Row* *Can choose to row 250m or 500m at a time *Post Open WOD 19.1 *Every rope climb completed = -10sec from time Optional BuyOut “The Finisher”


Katie makes sure she stays well hydrated at all times!   Strength/MetCon 10 RFT 21 RSw (24/16) 15 GobSq (24/16) 9 Burpee Over KB *IGYG Rounds *If groups of 3: Hold hollow til person behind you is done Sw =… Read more »


Teamwork….It gets stuff done!   Cardio 250 Cal Row* ME Hold FrRack (135/95) 10 BoxJ Over (30/24) *Can only row IF someone is holding bar or box jumping *After completing hold and box jump, must switch who rows *250 (mm),… Read more »


I’m not a snitcher, I just tell it like it is -Cindy Brady (Brady Bunch)   MetCon Partner “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 ASQ *Option 1 = IGYG Rounds *Option 2 = IGYG Mvmts Optional Buy Out… Read more »

Bootcamp – 151227

A little bit rowing for a little bit of partner fun!   The last week of 2015 is going to be filled with some simple things, some things more complex, and one more Benchmark WOD. Don’t forget: WE HAVE OUR… Read more »

Beach Muscles Day – 151219

Action shot from this morning. Good group of people and lots of reps done!   Strength/Skill Total of 200 reps for time (I go, you go format) ME Ring Rows ME Pushups   This isn’t for bootcamp. We did this today,… Read more »

For you…

What do I mean, “for you?”  Welp, better health and better results don’t hurt, huh?   SFH.  Stronger.  Faster.  Healthier. Seems to make sense… What have we got for you? Pure Whey Protein?  Yes. Omega-3 Oil with an added 1000IU’s… Read more »