Hey Friends! It’s Friday!  That was  crazy fast week with a nice variety of WODs to hopefully challenge you in different ways.  Good old constantly varied, high-intensity functional movements… they get you every time. Invitational looks like it’s going to be a blast – thanks to Justin and Tanya for organizing getting tickets and everything 🙂…

Hey Friends! You guys are animals.  Taking the sled push and sandbag carry in stride and then crushing the WOD.  The legs looked beat down, but not defeated.  Nice to have a little sprint work every so often eh? Todays WOD is taken from .com, though pared down by 5 minutes as that’s a LOT…

Hi Friends! Looks like I planned that WOD out pretty good – about 30-45 thrusters toward the top end there, and some folks just got some great double under practice!  Awesomeness. A new Survivor started last week… In case you’re one of the other 6 people still watching 😉 Be careful on the last set…

Hey Friends! Killer WOD!  Airdyne got me, and the sit ups kinda took away your core for the rope climbs.  Lots of fun though!  For those who have been killing it for a while now, make sure you’re recovering hard too – sleep is the most important, followed by hydration, fish oil, mobility, and general…

Hey Friends! Congrats to our awesome teams who went down and crushed extreme at the Element Team Challenge!  Thanks for representing the gym – looks like you guys had a blast too! 🙂 Keep up the awesome work in the gym friends! [av_video src=’https://www.youtube.com/watch?v=fqTRIeY6oZ4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1wnupr’] Strength: Every 90 seconds for 7 rounds:…

Hey Friends! It’s Friday!  Great week of training in the books.  Good luck to our awesome teams headed down to Elements Team Challenge!  Make sure to post to the group how things are going, we’ll keep our eyes open for some PR’s and you guys dominating all those puny southern teams 😉 [av_video src=’https://www.youtube.com/watch?v=OloLS5kTrVs’ format=’16-9′…

Hey Friends! Great work today!  I hope all of you PR’d your Mary-ish, or upgraded to a lighter band, or lower box, or full blown pistols (Go Brittney!) If you haven’t seen the info about the 5 year anniversary WOD/hangout check out the front whiteboard and let us know if you’re going to come out…

Hey Friends! Killer WOD – I’m stoked to try that one out.  Once these reno’s are all done, we’ll have folks out for a BBQ and “house reveal” 🙂 Some Folks saw a post about an in-house competition – we’re organizing things, but some details need to be worked out before we post about it.…

Hey Friends! So that looked like an awesome WOD – legs were smoked eh?  That’s good news… stronger legs later.  Awesome squats today too.  Getting your lifts in with ~60% with perfect form is helpful and will make a big difference over time.  Banging out 5 picture perfect squats at 60% is way better than…

Hey Friends! Hope you all had an awesome weekend, enjoyed some solid workouts, some good weather, and whatever else blows your hair back on the weekend 🙂 [av_video src=’https://www.youtube.com/watch?v=zM14OTHnOxg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-acvfn’] Strength: Every 2 Minutes for 10 Minutes: 5 Back Squats @65% 3 Ring Y-Outs Metcon – Pulled Pork Sandwiches: 5 Rounds for…