4/21/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM this Saturday night 4/23! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

4/20/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM this Saturday night 4/23! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

Suitcase Deadlift @ 10×2 Temp0: 4×8 (each arm)

Conditioning (Practice):

4 Rounds:

  • 40m Lunge
  • 12 TTB or 30 sec hollow hold/rock

4/19/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM this Saturday night 4/23! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

A1. Single Arm DB Row: 5×5
A2. Single Arm DB Strict Press (standing): 5×5

Conditioning (Practice):

4 Rounds:

  • 3 Box Jumps
  • 5 Power Cleans (65-75% 1RM)
  • 2 min Rest

3 min AMRAP Double Unders

Structural Balance Extra:

Single Arm DB Overhead Carry w/ Fat Grips: 3x45secs
 

4/18/16

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Bowling WOD 16.6

Celebrate the end of the Open with us (albeit a bit late)! We have rented out all of Timber Lanes from 9PM – 12AM this Saturday night 4/23! Please bring $10 cash for shoe rental. We will bring in some food, you can purchase drinks there (cash only), and we will bowl the night away. This is a 21+ event, but friends and family are welcome!
SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenge will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

Back Squat @ 40×0 Tempo: 4×6-8 @ 70%

Conditioning (Competition):

For Time (15 min cap):

  • 9 Burpees
  • 9 KBS (70/55)
  • 200m Run
  • 15 Burpees
  • 15 KBS
  • 400m Run
  • 21 Burpees
  • 21 KBS
  • 800m Run
Structural Balance Extra:

Band Pull Aparts: 3×10

4/17/16

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Open Gym today from 10AM- 12PM!
Yoga starts at 12:30 today!

4/16/16

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SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenged will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat
Strength:

Find a 1RM OHS

Conditioning (Competition):

“Elizabeth”
21-15-9

  • Cleans (135/95)
  • Ring Dips (scale = Burpees)

4/15/16

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SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenged will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

RDL @ 40×0 Tempo: 4×8

Conditioning (Practice):

15 mins to complete the following:

  • 15 Pull Ups (scale = ME Ring rows + 15 sec hollow hold)
  • 400m Plate/Sandbag Carry (25-100#)
  • 15 Pull Ups
  • 100m Lunges
  • 100m Run
  • 15 Pull Ups

4/14/16

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SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenged will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing

4/13/16

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SPRING ETERNAL: The 2016 Hardware Nutrition Challenge
Take off that parka & get ready to enjoy summer with the 2016 nutrition challenge. We will kick things off with an event on April 24 that will include a competition overview, discussion of goals and methods, a workout and body composition analysis. The challenge will then last six weeks, which will give you enough time both to see (and feel) real results as well as to affect some serious behavior modification. To help out with accountability, we’re making this a “partner WOD,” too, so you can either join as a pair or we’ll match you up with someone who has similar goals, challenges and experiences. You and your partner will then work together to make paleo work for you in this competition as well as long-term. We will have a wrap-up on Sunday, June 5, where we’ll retest your performance & body composition & have ourselves a healthy (ish) party.

Details: Cost will be $50/person. Contestants will have one week to start the challenge (ie, perform the tests) if you are unable to get to the kickoff. At least $500 in cash prizes will be awarded. The challenged will be organized by Dana Fuller, so please direct all inquiries to him at [email protected].
To get this going, we need commitment from at least sixteen people, so please sign up on the google document here. The sooner 16 people sign up, the sooner we can start discussing what will make 2016 the year you finally made that change. So, let’s go.

Strength:

A1. Single Arm DB Row: 5×5
A2. Single Arm DB Strict Press:5×5

Conditioning (Practice):

1000m Row, 800m Run, or 40 Cal Bike
(You must choose a movement that you did not do last week)
then,
30 Clean & Jerks at 65% 1RM

Structural Balance Extra:

A1. Overhead Single Arm DB Carry w/ Fat Grips: 3 x 45 secs
A2. Hollow Hold/Rock: 3-5 x 30-60 secs

4/12/16

 
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Strength:

Find a max weight for a 20m Suitcase Carry (20m RT, 20m LT)

Conditioning (Competition):

10 min AMRAP:

  • 20 Russian KBS (70/53)
  • 20 Double Unders
  • 200m Run