Hey Folks! Great work on todays WOD – It was a tough one, but I liked it.  I feel like it’s the type of long WOD that won’t leave us ruined.  Only time will tell.  Also… I can’t believe Spealler did that workout in 12 minutes.  He’s my hero. Warm up Not for time –…

Hey Folks! Great work on todays WOD Folks – two more weeks and then we’re finding our new 1 rep max for a number of lifts.  Beauty. Warm up Spend time time foam rolling – and stretching out any tight spots. For time: 1 Clean and Jerk + 1 round of Cindy (5 pull ups,…

Hey Folks! Some of you are juuuuuust finishing up your WOD right now while I post this…  Thank you, Eric – for being an awesome coach AND for providing me with a night off. and THEN, some of you are getting stretchy with Lisa at Yoga tonight.  That’s right People… we have Yoga, have you…

Hey Folks! Good work on todays WOD – It was nice seeing some people go fairly heavy and others fine tuning their form.  Keep it up! We’re going to do a Paleo Christmas Cookie Exchange if people are interested!  Sign up on the whiteboard if you’re interested and we’ll sort out details shortly thereafter. Warm…

Hey Folks! Great fun with Murph yesterday!  It was a good time, and my body will be thanking me for a day or two for sure. Warm up Not for time – 2 Rounds: 10 lunges 10 band pulls 10 situps Back Squat 3×5 @85% 3 Rounds for time: 3 Squat cleans 25 Double unders…

Hey Folks! We’re on the second to last her WOD for the week – Saturday will be for those who can’t make Sunday and who want to work on stuff and do some mobility work.  Dig it! Warm up Not for time – 2 Rounds: 30 Second squat hold with ankle dorsiflexion bias 30 second…

Hey Folks! Way to crush extreme on todays WOD – It was a beauty to watch, as usual.  We’re slowly improving shoulder position!  Remember – if you’re getting sore “inside” your shoulder, or in the front… Make sure you listen to your body and rest when needed.  We’re making changes, but they need to be…

Hey Folks! Great work on the light-ish snatches today – they looked like a little more fun than yesterdays wod… until about rep #40.  Then it looked like pure will and determination. Keep givin’ er – 3 more days to the week and then We have our grand finale on Sunday! Warm up Not for…