Run 1 mile with 100 air squats at midpoint, for time. Gym is closed today and Saturday, we're going to the Grand Canyon for a little Beyond the Box workout. Enjoy the long weekend.  We'll see you Monday! It's not … Continue reading →

Gym is closed for Thanksgiving.  You can knock this out if you’re feeling frisky. 10 pushups, 10 situps, 10 squats. 10 rounds.  For time. Why Weightlifting Shoes are Important

"Mr. Joshua" Five rounds for time of:Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps Post time to comments. The following is from Jon Gilson at Again Faster.  Check him out.  He uses language some may find inappropriate. Quit Now    by … Continue reading →

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 110708. (video from CFHQ) Why you should eat fat QOD “Those who think they have not time for … Continue reading →

Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 pullups 20 inch Box jump, 21 reps 21 Back extension 50 Walking lunges Post time to comments. Pullup bars were installed … Continue reading →