Several new Basics Series are scheduled.  Please check out the Get Started Page for more information.  We still have spots for our series starting this Monday the 18th at 7:15am.


Please post to comments or email me at with any specialty classes you would like to see: examples: shoulder prehab/rehab, olympic lifting, gymnastics, etc.  Just want to get a sense of what you all would like to see so we can plan.


Wednesday’s WOD:

A. Skills:

Muscle Up Transitions and Ring Dips  10 of each

DB Power Snatch: find the heaviest weight you can do 3 reps of. Then do 3×3.  (I do realize our DBs stop at 80, so if you get to 80 and you could do more, then do 3x5reps and have perfect form).

DB One Arm OHS: Find the heaviest weight you can do GOOD FORM for 3 reps. Then do 3×3.

*Now, I am posting these with fear in my heart!  Please do not sling some weight over your head that you don’t have some reason to believe you can land safely.  Do not drop these on yourself and do not drop them on the floor.  They will absolutely break and bend.  If anyone unnecessarily drops a DB, you will joyfully replace the DB and scrub the floors.

B. Breathing:

3x 500m Row Sprints.  Stay within 5 secs on each effort.



Categories: Uncategorized


Brother · February 13, 2013 at 7:59 am


BEEF · February 13, 2013 at 10:27 am

all types of squats clinic. OVHS, Front squat, box squat etc…
Oly lifting.

Anita · February 13, 2013 at 1:17 pm

shoulder pre-hab re-hab

Jen N · February 13, 2013 at 3:53 pm

This workout looks awesome!

Another kipping workshop would also be awesome. And I like all of the muscle-up transitions we’ve been doing. “Split your tits!” I’ll never forget.

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