Hey Folks! Great weekend – Something about people in the gym on a snowy day is relaxing. Week 2 of 6 coming up! Warm up 2 rounds – 10 dislocates & 10 reverse dislocates, 5 jumping squats, 5 band pull aparts. Pendlay Row 3×5 @ 80% 3 Rounds for time: 20 box jumps 10 pull…

Hey Folks! Nice deadlifts today – I know they felt kind of heavy, but they looked light and form was great.  All that squatting has made a difference. Warm up 2 rounds – T spine (30 seconds), spiderman lunge hold, squat hold with ankle dorsiflexion bias Snatch 5×2 *Every two minutes perform 2 reps 3…

Hey Folks! Beauty WOD today.  It was pretty fun, but I don’t know how some of you got so many rounds… you’re animals, and I love it.  Kristin updated me… the countdown timer is sweet, but we don’t know what it was for – it’s for the Open!  March 6th the Open WODs begin and…

Hey Folks! Nice work today!  After those 50 burpees it was smooooooth sailing.  You guys did great.  I think the last 6 weeks helped with your ability to do handstand push ups because they looked a lot easier than they used to! Something to keep in mind over the next month or two… Train hard…

Hey Folks! Great work on the mental test that was todays workout, that was pretty intense to watch – I felt a little bit bad… but not a lot bad. Next time you have to do 25 thrusters you’ll think, “pffff, 25 is nothing!” The cookie exchange was a success, I’m very excited to eat…

Hey Folks! Nice work on todays WOD – there were many people who beat me today!  Yesss! Next week starts a new cycle.  It should be all sorts of fun. Cookie exchange this weekend.  Please separate your desserts into dozens and into little baggies/containers you don’t mind parting with.  Thank you! Warm up Not For…

Hey Folks! PR City.  The whole week of PRs is so awesome.  I’m impressed and super happy to see all your hard work paying off.  Many people PRd their Front squats today after having PRd their back squat on Monday too!  Beauty. T shirts and Sweatshirts are in!  Sweatshirts are $45, T shirts are $25.…

Hey Folks! Beauty work on the presses.  Some awesome body english and great faces raised a lot of PRs.  a 5 pound PR is a big deal in the press, so don’t let it discourage you if you didn’t PR by 70 pounds (like Rebecca did in the back squat yesterday… Yeah… 70 pound PR).…

Hey Folks! Good Lord.  PR city in the gym today.  Multiple 5-20+ pound PRs!  You guys are ridiculous – I’m liking our chances at the open this year! Let’s keep up the great work tomorrow with our presses! For the cookie Exchange – there are 10 total groups.  That means Folks are making a dozen…