BUY-IN: Complete the Following: 300m Row 20 Baby Squats 75 Jumping Jacks 25 Push-ups 25 Good Mornings @ 45lb WOD: “Tabata Me Crazy” :20/:10 for 8 Rounds Each Pull-ups DB Thrusters Sit-ups Front Squats (135/95 or 95/65) *Rest 1 Tabata Set half-way through

There is a sign-up at the gym for times to get your pictures/measurements taken for the Paleo Challenge.  The times start this coming Sunday.  There are options to have them taken by a male or female.  Men, please reserve the female trainers for the female athletes.  There are over 100 sign-up times, and it is

BUY-IN: 400m Run Plyos WOD: “Nancy” – 5RFT 400m Run 15 Overhead Squats (95/65) CASH-OUT: Ab Circuit

If you haven’t heard about Ted Williams yet, you really should watch this video then read the articles about him.  He went to school for radio, got addicted to drugs and alcohol, became homeless and has been on the streets up until now.  The Cleveland Cavaliers offered him a job and a house because of

BUY-IN: Foam Roller SKILL: 50 Snatch Push-Press to Overhead Squat @ 45lbs WOD: “Lucky Number 7” – 7RFT 7 Pull-ups 7 V-ups 7 Lift-Hand Push-ups 7 Mt. Climbers (each) CASH-OUT: Tabata Squats

Over the next few weeks, you will being seeing a few additions to our Coaching Staff. They will be assisting in classes and soon will be teaching their own classes. They will also be helping out during the Paleo Challenge to answer any and all questions for you.  We have a growing community and these

BUY-IN: 20 Stretching Squats Fence Drills (x2) 20 Pelvic Raises 15 Single-Leg Pelvic Raises (each) 15 Kicks (each) Figure-Four Rolling Hamstring Stretch # 1 – WOD – 3 Rounds :90 on / :30 off Squat-Cleans (95/65) Pull-ups *5min rest # 2 – WOD – 15 AMRAP 7 Slurpees 14 Sit-ups 7 Shoulder Presses (45/25)

The New Year in finally here! Since its the beginning of a new year, we are going to spend some time doing a few benchmark workouts and exercises to determine where you are.  If you have started recently, it will be great to have a bunch of goals for yourself.  If you have been here

  Today is the last day of 2010.  I look back on this year and see all that I went through and I am shocked at what I have experienced.  It’s more than I ever thought I would have gone through in just one year and the majority of it revolves around this box.  I

Don’t forget that we will be open all day tomorrow, but will be CLOSED on Saturday for New Year’s Day.  There will also be NO yoga tonight. BUY-IN: 1:00 Jumping Jacks 10 – 1 Scale of: Squats Push-ups Fence Drills (15 reps) 10 “Fast” Burpees WOD: *To complete all of the following: 40 Tire Flips