July 4th, 2015



Today’s WOD

200 m Sled Barrel run 225/185
body blasters
box jumps 24/20
push press 96/65

* 2 people are on sled barrel run, the other 2 are on movements. Switch every time a pair comes back. Each pair must complete 2 rds of the movements. Score is total reps of both pairs.

July 3rd, 2015


Today’s WOD

10 min mobility – hips, back and shoulders


  1. Hang Squat Snatch/clean – 8 min to find a tough single
  2. Clean and jerk – 8 min to find a tough single
  3. Front squat – 8 min to find a tough single


Run 400m, rest 2 min x 3

Coaches Tips: Once mobilized you should be ready to go on the lifts

July 2nd, 2015


Today’s WOD

A. Hang power snatch 2,2,1,1,1,1, go every 90 sec, build per set
B. Power clean and jerk 2,2,1,1,1,1, go every 90 sec, build per set
EMOM x 10
Odd – bent over rows x 5-7 reps
Even – HSPU work x 4-6 reps
7 min AMRAP
100m row
5 burpees over the rower
Coaches Tips: You guys and gals must be so powerful and good at Olympic lifting by now?!

July 1st, 2015


Because of the possibility of rain, we have decided to move today’s wod to Borden

Today’s WOD

All About the Row

In teams of 3 or 4

Switching movements EMOM for 24min with someone at each station

Row (all out for entire minute)
7 Burpees (rest remainder of minute)
10 Box Jumps 24/20 (rest remainder of minute)
10 KBS 2.0/1.5 (‎rest remainder of minute)

Coaches Tips: This workout is all about the row! You and your team work towards accumulating as much distance as possible in 24min. A strong team should be able to get 6000m+. ‎KBS are only needed for a team of 4. If you are next in the rower, help your teammate out of the rower to speed up transitions.

June 30th, 2015


Congratulations to the Graduates of our recent Foundations Program.

Today’s WOD

A. Hang Squat snatch/clean x 1, go every 90 sec x 5
B. Clean and jerk x 1, go every 90 sec x 5
C. Hang snatch pull x 2, go every minute x 5
D. Front squat x 2, go every 2 min x 3 @ 75%
Row 500/Run 400
15 box jumps
10 burpees
Coaches Tips:  should be getting use to the lifting every day, hit it hard, then tackle the short metcon with some speed

June 29th, 2015

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Our needs differ by degree not kind

Today’s WOD

A. Hang Power snatch 2,2,2,1,1,1 – go every 90 sec, build per set
B. Power clean and jerk 2,2,2,1,1,1 – go every 90 sec, build per set
5 min AMRAP
5 pull ups
5 sit ups
5 cals on rower
REST 2 min
5 min AMRAP
5 HSPU’s off box
10 Step ups @ 24/20
10 KBS @ 1.5/1.0
Coaches Tips: a little bit of lifting and a couple of short AMRAP’s, pace the 5 min from start to end.

June 27th, 2015


Today’s WOD

Skill/Strength: 15 MIN to find most difficult/challenging Turkish Get Up! Play around with different implements including KB, WB, DB, Barbell, etc.

Team WOD (2 ppl)

1000M Row

75 Partner Wall Balls

75 Jumping Lunges

750M Row

50 Partner Wall Balls

50 Jumping Lunges

500M Row

25 Partner Wall Balls

25 Jumping Lunges    
**Split up the row and lunges however you want! Only one person working at a time.