***Remember: No 3:30 class today*** Workout of the Day Four Sets of: Overhead Squats x 8-10 reps rest 30 seconds 5 skin the cats Rest 2 minutes and then, Five rounds for time of: 225/155 lb. Deadlift x 10 reps … Continue reading →

Workout of the Day Five sets of: Clean Pulls x 1.1.1 (rest 10 seconds between singles – weight should exceed your 1-RM clean) Rest 10-15 seconds Tall Box Jumps x 6-8 reps (as tall as you can handle for 6-8 … Continue reading →

Jon emailed me asking if we could do this wod today in memory of his father.  Of course.  Jon’s original email to his coach at CF Bellevue: In early April 2010 my Dad admitted himself to the hospital with pain … Continue reading →

Workout of the Day Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Single-Arm Ring Row x 8-10 reps each @ 2111 Rest 90 seconds; and then, In teams of two, complete as many rounds and … Continue reading →

Workout of the Day Complete as many rounds and reps as possible in 8 minutes of: 135/95 lb. Power Clean x 10 reps 135/95 lb. Thruster x 5 reps Pull-Ups x 15 Reps Rest 4 minutes, and then: Complete as … Continue reading →