Hey Folks! Awesome WOD today – total grip workout.  Hopefully you guys found the 8 reps easier than last weeks 10.  This is the last week with higher rep ranges as we’re tapering down into our retest week (not next week, but the weekend after) If you haven’t signed up for James’ running clinic –…

Hey Folks Great weekend!  We had a bunch of people graduate from Fundamentals towards the end of this week!  Help them out with the warm up, cool down, and general flow of things if you see them, and make sure you shatter their hand with an epic high five (metaphorically, not literally). James is going…

Hey Folks! It’s Friday!  Boom-Pow!  Helen!  It’s a great Benchmark a one that won’t leave you feeling wrecked. [av_video src=’https://www.youtube.com/watch?v=iR9TileMYdk’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1uzkw8′] WARM UP Clean Warm up 2 Rounds: 10 dislocates + weighted dislocates 10 hops + 10 Tuck jumps 10 russian KB swings (snappy hips!) HEALTH Health – Power Clean 5×3 Power…

Hey Folks! Awesome work today!  Super fun partner WOD (they always are) and we had some serious power output. For those signed up for Battle Beyond the Barbell – we need your T-shirt sizes ASAP – otherwise there is no guarantee you won’t get an extra small.  Just sayin’.  Also – other info for the…

Hey Folks! Awesome work today.  I’m surprised the number of people who made it through 12 minutes of Snatches! You guys are going to have some SORE traps haha.  It’s all good, from what I hear traps are the new abs.  Except the great distinction between the two is that weak people can have abs…

Hey Folks! Great weekend!  Looks like the weather is improving over the next week or so – that could be good news for more running WODs!  Yes! Check out the whiteboard at the gym!  There’s still a few spots for the Battle Beyond the Barbell, some spots on a the marathon relay race for Sudbury…

Hey Folks! It’s Friday!  It’s been a tough week of training, but I know you guys can stick it out for one more day.  Sexy Friday is happening!  Get yoked AND a sweet bicep pump going before you leave the gym today haha [av_video src=’https://www.youtube.com/watch?v=wow114W1jlQ’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2kgxjs’] WARM UP Warm up for Front…

Hey Folks! It’s Thursday!  It’s been an awesome week of training – Let’s keep riding that train and crushing extreme! We’re planning a Wing Night next week on Wednesday at 8ish at the Dog House – Looking forward to getting together with folks outside of the gym! [av_video src=’https://www.youtube.com/watch?v=TPhCweFRaJQ’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-22u2ly’] WARM UP…

Hey Folks! Awesome work today – Looks like you guys are still getting used to Power Snatches instead of Full Snatches.  The reason we’re doing Power is because we’re concentrating on making you guys explosive and more aggressive with your hips.  You guys are nice and strong, now we want to add some speed to…

Hey Folks! Awesome work today.  That was  beauty WOD.  Great progress without feeling destroyed.  If you didn’t see, the results for the intramurals are up in the blog and the prizes were announced! We’re 7 weeks away from the Battle Beyond the Barbell!  Tell your friends, get signed up and come on out!  It’s going…