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Bring a Friend Day Wednesday! 7.2.14

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Twinsies! A. 3 Rounds 30-45 Second Deadbugs 30-45 Second Pillars 45-60 Second Spiderman See-Saw Walks + Athletic Burpee (1 On each side + Athletic Burpee at end) B. For Time 1k Row 15 Wall Balls 20/14 25 Russian Swings 70/55 35 Goblet Squats 70/55 25 Russian Swings 70/55 15 Wall Balls 20/14 *12 Minute cap   and now, for John Oliver on Dr. Oz <iframe width="560" height="315" src="//" frameborder="0" allowfullscreen></iframe>

Tuesday 7.1.14

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Some awesome photos of our seminar, here is one of Luke teaching us how to athlete surf...but no really, keep tuned to the blog and our Facebook page for the real cool pictures.


2" Deficit Deadlift 3RM

Note: If you cannot get into a good spinal position in this elevated position you will do a normal deadlift 3rm.


40 Strict Pull Ups Every time you break off the pull up bar perform one full length turf sprint [gallery ids="8900,8898,8899"]  

Monday, 06.30.14

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Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)


Squat 8×3 @ 85% of last single for Monday Press 3×5 @ 90% of 5 RM front Monday


Complete 10 rounds 16-20″ Lateral Hops (2 feet) – 5 reps Sprint 20 yards Rest 60 seconds between rounds

*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint. *Alternate starting sides every round.