Workout of the Day

Wednesday 11.8.17

Front Squat 3-3-3-3-3 Box Brief – Strength Day! Front Squat to be specific. This will set everyone up nicely for the Fitness Testing Workout ‘Pain Optional’ at the end of the month. It will give you a good idea where you are at with your submaximal loads and you should be able to have a better idea of what you are capable of for a workout with heavy Front Squats. The intention is to lift heavy across all 5 sets of 3. What we want to avoid today, is people “working” up to a heavy 3 rep max. Today is…

Tuesday 11.7.17

“The Fast and the Furious” 15 Burpees 400m Run 15 Pullups 3 Rounds for time Box Brief – We love this workout for it’s simplicity and accessibility to the majority of our members. Meaning, it is one of the Benchmark Workouts that a lot of people will be able to do as Rxd. Think Helen, a good old aerobic capacity test. That is the type of workout this is based on.

Monday 11.6.17

“The Chief” 3 Power Cleans (135/95 lbs) 6 Pushups 9 Squats AMRAP 3min Rest 1 minute 5 Rounds NOTE: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor…

Saturday 11.4.17

Complete five 3 minute rounds of: 250m Row With remaining time of 3min perform: 8 Alt Hang DB Snatch (60/40 lbs) 8 Ring Rows Rest 1 minute Box Brief – Happy Weekend! This one is all about Pulling. Two sagittal Pulls (Row/Ring Row) and one frontal from the hang (Snatch). The combo of monostructural, gymnastics and moderate load makes this a fun triplet to get sweaty with. The purpose is to get you working hard in those Rows and have roughly 2min left to chip away at the couplet while a little fatigued. The 1min rest is there to get…

Friday 11.3.17

A. Weightlifting 1RM Clean and Jerk B. Monostructural 1 Mile Run Box Brief – We using the Clean and Jerk in our Fitness Testing because that the rate of improvement for the Clean and Jerk is a little faster than the Snatch (from what we have seen). People tend to plateau in their Snatch due to the highly technical demand of the lift and newbies generally can’t get under a lot of load due to a range of potential obstacles. We still think testing the Snatch is important, we’ll just use it for other purposes. The 1 mile run is…

Thursday 11.2.17

  “Movember”  is an annual event involving the growing of moustaches during the month of November to raise awareness of men’s health issues, such as prostate cancer, testicular cancer, and men’s suicide. This November we are inviting our members to participate in a mustache contest. The top 2 staches at the end of the month will receive one week of free meals from our friends at Fit For Work Contest rules: Must be worn and grown as an independent mustache for the entire month. No beards or goatees trimmed into a stache at the end of the month. Ladies, if you…

Wednesday 11.1.17

Announcements — November’s programming focus will be Fitness Testing. There will be 9 original benchmarks spread over the month testing each of the 10 General Physical Skills required of optimal physical competence (and then we’ll retest again in 4-6 months). We’ll do this before we all get too deep into the holiday season…and all the pies and cookies. 🙂 10 General Physical Skills required of optimal physical competence: Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen Stamina – the ability of body systems to process, deliver, store, and utilize energy. Strength – the ability of a…

Tuesday 10.31.17

Laurie Roth’s Doctors: “Keep Doing What You’re Doing” Click HERE to check it out. Halloween Partner WOD Zombie Vs Humans Min 1: Zombie performs AMRAP Pullups Human watches Min 2: Zombie tries to catch Human in 100m Sprint. Min 3-5: Human performs 10 Burpees if they were caught, otherwise both rest Switch – Zombie becomes Human and Human becomes Zombie repeat with: Jumping Lunges (reps) Rowing (metres) Ok ok, one more day of EMOMS! Happy Halloween! It’s not really a true EMOM.. This Workout is made even better when done in Halloween Costume 🙂 If you don’t celebrate Halloween in…

Monday 10.30.17

Thanks to everyone who  came out to support our Breast Cancer Awareness Fundraiser on Saturday! 0-5min AirDyne Bike 65/50cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs) The last EMOM Monday for the month! For the first 3 sections you have 5min to get each movement done. We get to rest the remaining time left in those 5min sections. For the last section, the 25 Squat Cleans, you have as long as it takes. However, ideally it shouldn’t take longer than 5min, but you may be a little fatigued from the previous movements AND 25…

Saturday 10.28.17

  Today Saturday Oct, 28 we are hosting Graceful Girls to raise money for breast cancer patients. There will be 3 classes for today’s event. 7:30, 8:30 & 9:30am. Registration is not required to participate. Teams of 2,complete this for time: “Isabelle” 30 Snatches (135/95 lbs) Immediately into… 2 Rounds of: “Helen” 400 Meter Run 21 Kettlebell Swings (53/35 lbs) 12 Pull-Ups Immediately into… 2 Rounds of: “Kelly” 400 Meter Run 30 Wall Balls (20#-10’/14#-8′) 30 Box Jumps (24″/20″) Immediately into… 2 Rounds of: “Annie” 40 Double Unders 40 Sit-Ups Immediately into… “Grace” 30 Clean & Jerks (135/95 lbs) Split…