Thursday, November 15, 2018

Friday, 16 November, 2018

Warm Up:

4 rounds not for time of: 10 V-ups 10/10 Side Plank Lifts 10/10 Side Plank Twists 10 Hollow Rocks


5 rounds, 1 min per station, of: Thruster, 95/65 lbs Double Unders (3 1 Single Unders) Hand Release Push-up Hang Squat Clean, 95/65 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday, November 14, 2018

Thursday, 15 November, 2018

Happy Thursday Everyone! Don't forget to come out and join us this Saturday for our Box Social. We will WOD and then eat. We look forward to seeing you there!


3 rounds NOT For Time

20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull Ups

5:00 Foam Rolling


Bent Over Barbell Row 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.


Alternating EMOM 12 Minutes

Every 1 min for 12 mins, alternating between: 5 Deadlifts 10 Tempo Ring Row

Tuesday, November 13, 2018

Wednesday, 14 November, 2018

Warm- Up:

1 Lap Frankensteins
1 Lap Butt Kickers
1 Lap Side Shuffles
1 Lap Karaoke
1 Lap High Knees
1 Lap Duck Walks
1 Lap Bear Crawls
1 Lap Crab Walk (1/2 facing forward and 1/2 facing backward)

Accessory Work:

CFNE Bulletproof Shoulders

Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate


For time: Handstand Hold, 3 mins 100 Air Squats Handstand Walk, 50 m 100 Air Squats 30 Handstand Push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 mins before moving on to the air squats. The scale for the handstand walk will be 5 wall walks.

Monday, November 12, 2018

Tuesday, 13 November, 2018


3 rounds of: 10 Air Squats 10 Push-ups 10 Sit-up - Standards 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.

Skill Work:

Plank Hold 3x Max Hold Rest as needed between efforts.


Tabata Push Jerk, 95/65 lbs Rest 3 mins Tabata Chest-to-bar Pull-up Rest 3 mins Tabata Push-up Rest 3 mins Tabata Hang Power Snatch, 95/65 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Sunday, November 11, 2018

Monday, 12 November, 2018

I hope everyone is enjoying their holiday weekend and a big thank you to all of our veterans!

As a reminder, due to the holiday schedule tomorrow's gym time will be a little different;
the box WILL ONLY BE OPEN for the 1730 and 1830 classes.

Also, don't forget about the box social this Saturday, 17 November. Come join us for some fun and food!


4 rounds NOT for time of: Walking Lunge, 20 m 15 V-Ups 10 Supermans Bear Crawl, 20 m 15 Russian Twists 10 Shoulder Taps


3 rounds for time of: 10 Back Squats, 225/155 lbs 20 Toes-to-bars

Monday, November 5, 2018

Sleep and your mattress

I was sent the following article written by Dylan Foster about mattress’s.  I think it is a great article and has some very good information on how to get a better nights rest.  Hope you all enjoy it!!  Thank you Dylan for the article.

Photo via Pixabay by Free-Photos

How Your Mattress Is Affecting Your Health

For many people, good sleep can be elusive. There might be stress, anxiety, insomnia, depression, or health issues at play, or physical problems such as not getting enough daily exercise or eating an unhealthy diet. For millions of Americans, a lack of adequate sleep means difficulty in getting through the day, being productive at work or school, and feeling like themselves. It’s also hard to be in a good mood when you feel exhausted or in pain, and this can affect just about every aspect of your life.

Your mattress is one of the keys to getting good sleep; it’s the foundation on which sound rest is built, meaning it’s important for your physical and mental health. The right mattress can help you feel relaxed, warmer or cooler, pain-free, or energized; it can help you get the rest you need after a long day, which will, in turn, allow you to be the best version of yourself you can be. 

Keep reading for some great tips on how to make the most of your mattress and feel better.


If your mattress is more than seven to 10 years old, it’s time to consider buying a new one. Do some research first; you’ll want to look at all the options and pay close attention to the material, the types of coils, and the firmness of them. If you’re a hot sleeper, for instance, a mattress with a cooling gel cover may be the best option. Bedding can be a big expense, so shop around to find the best price before making a decision.

Recycle Your Old Mattress

Throwing out a mattress means it ends up in a landfill, which contributes to your carbon footprint. The more eco-friendly thing to do is recycle it, or if it’s still in good shape, donate it. Keep in mind that many recycling centers won’t accept mattresses because they are too large and require breaking down, but if you break it down yourself, you can send the pieces their way. Read this guide for more information on how to recycle your bedding, which explains the individual pieces that make up a mattress and methods for disposing of them.

Reduce Pain

Mattresses are made with certain pressure points and firmness, and it’s important to choose the right type for your body’s needs. If you have chronic pain or a back injury, you need a mattress that will give you support in the correct areas. When shopping, keep in mind that you’ll need to think about the type of sleeper you are; do you tend to lie on your side, stomach, or back? Does your neck hurt when you get up in the morning? If so, you need a mattress with support at the top that will keep your spine aligned. Read on here for more tips on choosing the right mattress.

Care for Your Mattress Properly

Caring for your mattress the right way will keep it in good shape for years to come. This means fitting it with a waterproof cover, spreading weight evenly across it to help it keep its structure, and flipping it around so it will wear evenly. It’s also a good idea to make sure the kiddos know not to jump around; not only could this cause an accident, it’s bad for the springs in the mattress.

The right mattress and bedding can have a profound effect on the amount of sleep you get each night, which, in turn, can have a major effect on the way you feel and how you get through the day. With the correct mattress, you can rest well and prevent pain and exhaustion from setting in.

Friday, November 2, 2018

Saturday, 3 November 2018

Warm up:  Athlete's choice

Front squat
5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1@95%, 1@100%, take a maximum of 2 tries to PR

4 rounds for time of 50' Overhead walking lunge (135/95), 25 GHD situps