Hey Friends! Apparently I can’t choose whether or not to use quotation marks on the WOD name.  One day I’ll get that sorted out – but thought I’d mention it in case you were trying to ascertain if there was a pattern to it or not. Invitational this weekend – if you’re going, I’ll see…

Hey Friends! It’s almost the weekend and we’re through the “mean” WODs.  On to more fun stuff – Some solid rowing and then a quick (though high octane) sprint. Make sure you book off the Christmas Party – That’s important 😉 [av_video src=’https://www.youtube.com/watch?v=UNF8FrcgBqY’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-32a201′] Aerobic Capacity: 3000m row with a partner: partner…

Hey Friends! Sorry the leaderboard function for Reverse DT wasn’t there earlier – it’s up now, so get in and record those times! 🙂 Tomorrow/Today is the last “mean” WOD for the week, after that it’ll still be challenging, but in a different way.  You’re going to love it 😉 Make sure you get the…

Hey Friends! Been a long time since we’ve done single arm overhead squats eh?  Just when you thought normal overhead squats were difficult, single arms come along and show you all your imbalances and instabilities/inflexibilities.  If you had a really hard time, it might be worth having someone take a look, whether it’s your coach or…

Hey Friends! Killer weekend!  Was tough being away, but I’m stoked I learned some awesome new stuff and will be making people move and breathe better – good times! Keep up the great work – we’re working hard over into the beginning of December, when we’ll retest some of our 1RM’s.  You guys are going…

Hey Friends! Here is the blurb to go with todays WOD.  Persevere when the workout gets difficult.  If the volume looks like a lot, scale it back a bit, sub out movements, or set a time limit for yourself.  The point is to challenge yourself and to push a little further/longer than you think you can or…

Hey Friends! Made it to Toronto (I’m in Toronto for a course this weekend)!  Sorry the WOD is up late (though Train Heroic will have them at 8pm each night).  I’m not going to write much because I want to go to sleep and it’s midnight. Have a blast with the awesomeness though! [av_video src=’https://www.youtube.com/watch?v=CgZ7HPw8iK4′…

Hey Friends! killler row times!  Proud of all you guys for giving those rowers what-for and winning at life.  I’m hoping by Wednesday morning we find out that Trump didn’t win, because I feel like, regardless of your political stance, that’d just be embarrassing for America. Murph coming up on Friday – make sure you…

Hey Friends! Great work today with all those toes to bar, pistols and all the fun things.  We’ve done “Mary-ish” before (on september 21st).  If you’re entering your scores into Train Heroic (which you should be), you’ll be able to choose “history” and see how your previous score was.  You can also do that when a lift…

Hey Friends! Great weekend with beauty weather AGAIN.  Hope your leaves were easy to rake, and your nog was cold.  Thanks to everyone that came out to Eric and Kristen’s Stag!  It was a good time and awesome to see everyone in a non-gym environment 🙂 Get signed up for the rowing clinic – Ever…