Warm Up: 2Rds of:

10-HR Push UPS

10-Abmat Sit Ups

10-Side lunges (low and slow)

30sec. Deep wall sit

HERO WOD: “Hotshots 19”

Six rounds for time of:

30 – Air Squats

19 – Power clean, 135/95lbs

7 – Strict Pull-ups

Run 400 meters

Friday, May 8, 2015

Fia’s Paleo menu for the week is out. Don’t forget to place your order before 4 PM on Sunday. If you haven’t tried their Eggplant Lasagna yet then you’re missing out!

Reminder: The Paleo Challenge post WODs will be next week, May 11th and May 14th.


Warm Up: 2Rds of:

10 – Pass Throughs

10 – OH Walking Lunges

10 – Good Mornings

10 – Toes to wall

Strength: Squat Snatch 5 – 5 – 3 – 3 – 1 – 1 – 1     18-25min

Try and work up to your MAX or PR ;)

WOD: “Fight Gone Bad” Style structure

3 Rounds of:

Front Squat 95/65lbs                       1 min

KB Swings (American) 45/35lbs   1 min

Burpees                                               1 min

G2OH 75/55lbs                                 1 min

T2B                                                      1 min

Rest                                                      1 min

Score total reps completed. (Athletes) Keep a running total of reps per round.

(Coach) score the reps completed per round on the whiteboard then total them up at the end of the 18min.



Riley’s first rope climb! Way to go!



Warm Up: 2Rds of:

200m Run

10-Toes to Wall

10-Air Squats

10-HR Push Ups

HAVE IT YOUR WAY DAY! Work with your coach on your weaknesses.

Optional WOD:

1000m Row


4 Rounds of:

10 – Right arm KB Swings (Russian) 45/35lbs

10 – Left arm KB Swings (Russian) 45/35lbs


Warm Up: 2Rds of:

10 – Pass Throughs

10 – T2B

10 – Walking lunges

10 – 3sec. Squat Holds

Strength: Handstand Push Ups 8-15min.

WOD: “Chipper” for time:

100 – Double Unders sub 3:1 singles

800m Run

60 – Thrusters 75/55lbs

40 – Pull Ups

20 – Bar facing Burpees

POST WOD: Roll out your posterior chain

Tuesday, May 5, 2015

Paleo Meals

Fia’s Paleo orders are in at the box. If you haven’t already picked them up don’t forget to grab yours.

Paleo Challenge 

We are into Week 5 of our challenge; almost there! Make these two weeks count and don’t slack or get lazy, it’s very easy to fall off track then. Keep prepping and planning ahead to make your week go by smoothly. Plus, life just got even easier with Fia’s Paleo Meals. Fresh food prepared, cooked and delivered to you! So take advantage of that option. The new menu will be posted so you guys can look at the new week’s selection of the meals.

Take note that the post challenge WODs will be on May 11th and May 14th. We will be doing measurements and pictures (for those who want them) as well post challenge. Please try to make it on those dates so you can re-test and see how you’ve improved.




Warm Up:

2 Rds of:

  • 30 sec. Handstand Hold
  • 10 Good Mornings
  • 10 Jump Squats
  • 10 Sampson Stretch lunge

Strength: OHS + a 2sec. pause at the bottom. 5Rds of 5Reps

Start light and work up to challenging weight.

WOD: 4 Rounds of:

5 – Squat Cleans 135/95lbs

10 – Push Jerks 135/95lbs

25 – Abmat Sit Ups

1 – Rope Climb

Protect your legs!




Warm Up:

400m Run “then

2 Rds of:

  • 10 Air Squats
  • 10 Walking Lunges
  • 10 HollowRocks

Strength: Snatch Work, 3 position drills & Snatch Balance, light weight, focus on form

WOD: AMRAP in 15 minutes

21 – KB Swings 45/35 lbs

15 – Burpees

9 – Wall Ball Shots 20/14lbs 10’/9′


Warm Up: 2Rds of: 200m Run, 10-Hollowrocks, 10-3sec. Superman Holds, 15-Kettlebell Swings 45/35lbs

Strength: “Grace” for time:

30 – Clean & Jerks 135/95lbs

Rest as needed.

HERO WOD: “Randy” for time:

75 – Power Snatch 75/55lbs