Monthly Archives: July 2013

July Athlete of the Month – Agnes Weis

This month we’d like to introduce you to someone very special in Coach Dan’s life. At 96 years old, Agnes trained with Dan twice a week without fail until recent health problems put her on the sidelines for now. Agnes’ presence in our gym inspired those around her to view fitness as a lifelong journey. Every […]


Skill/Strength Snatch Drilling & Warm-up Open WOD 13.1  Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees AMRAP Snatch (210/120) RULES – We will not allow crazy bad snatch form. This is […]

WOD – 37.6 –

Skill/Strength Kipping Pullup Tutorial – 15 min -Refine the Basic Kip while hanging w/out a band -Begin to incorporate Hip Extension to generate upward momentum -Practice pushing away at the top to maintain the kip from rep to rep -Begin to practice to Butterfly Athletes, priority will be given to those who are still trying […]

WOD – 37.7 –

Skill/Strength 3 sets of 20 DB Walking Lunges – 90 Sec Rest – 10 steps per leg -You will have time to warm-up those legs w/out weight, with moderate load and then with a heavy set of DBs to figure out how heavy you can go.  You should go as heavy has possible. WOD 3 […]

WOD – 37.8 –

Skill/Strength Soft Tissue + Mobility -Lax Ball to Upper Lat + Rear Delt on the floor -Lax Ball to Upper Back with Shoulder Motion on the floor -Lax Ball to Low Back on floor with feet elevated WOD 2 Round for time 75 Shoulder to Overhead (75/55)(95/65) 75 Deadlifts (75/55)(95/65)   Notes – Your posture will […]

WOD – 37.9 –

Skill/Strength L-Sit Competition – Athlete who keeps their legs straight and keep off the floor longest gets a pat on the back 5 Sets of Max Effort – Keeping legs straight and feet off the floor -If you cannot maintain this position for at least 10 seconds, then you must bend your knees. WOD 7 […]

WOD – 38.0 –

Skill/Strength Soft Tissue or Stretching – Lax Ball and Bands 10 min of anything to get ready for this volume, ask coach for tips WOD In team of two, with only one athlete working at a time, complete the following as fast as possible. 100 Ring Rows 3000m Row 100 Front Squats (45/35)

WOD – 38.1 –

Skill/Strength Hang Squat Snatch – 15 minutes of Doubles -Find a weight that challenges you for two consecutive reps w/out dropping the bar -If unable to perform a Squat Snatch, then perform a Power Snatch + Overhead Squat WOD 3 Rounds for time Run Stop Sign and Back 2x 21 KB Swings (53/36)(70/53) 12 Pullups […]

WOD – 38.2 –

Whoops…looks like my head is still on vacation…Enjoy Skill/Strength Back Squat 4 sets of 2 reps – Make sure you take plenty of buildup sets with light to moderate to challenging weight before going into your first of four working sets. – All four of your workings sets should be heavy enough to challenge you […]

WOD – 38.3 –

Skill/Strength Soft Tissue Work – QUADS – CALVES WOD THE FILTHY FIFTY!!! 1 Round for time – 50 Reps of each movement Box Jumps (24/20) Jumping Pullups KB Swings (36/25) Reverse Lunges (50 steps total) Knees to Elbows Push Press (45/35) Good Mornings (45/35) Wall Ball (20/15) Burpees Double Unders   Scores from Tuesday