Saturday the 22nd of January, 2011

NO CLASSES TODAY! Ice Monster starts at 8am. Athlete sign in at 7am. HERE WE GO!

Friday the 21st of January, 2010

Deadlift 3-3-3+ (70-80-90) 5K run or row Last completed 11.5.10 Beat that time! ICE MONSTER is Saturday No classes Saturday Please feel free to stop by and enjoy the day with us! Athlete check in opens at 7am Saturday, closes at 7:45am. First WOD starts at 8am. Be here, be prepared.

Ice Monster Update

WOD 1 2,400 meter street, barrier and trail run 20 minute time limit, 3 laps of 800 meter course with multiple locations to see your competition coming and going. WOD 1b RX ONLY! Immediatly following run time limit: Barbell Squat Snatch 135/73 As many reps as possible in 3 minutes Bar may be power snatched or cleaned and pressed to back but must start from ground and move through an overhead squat to full extension. WOD 2 5 rounds for time of: 3 Power cleans 7 Over the bar bu...

Thursday the 20th of January, 2010

Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps Scale  muscle-ups with rope climbs. Consult your coach for appropriate number. Wear long pants, socks and bring tape!!!

Wednesday the 19th of January, 2011

Overhead Press 3-3-3+ (70-80-90) Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups Of Interest: Brains and Brawn

Tuesday the 18th of January, 2011

"Christine" 3 rounds 500 meter row 12 BW Deadlifts 21 Box Jumps (24"/20") The Nutrition Challenge is going strong OVER HERE! It's not too late to join in. You'll be glad you did. Ice Monster WOD 2 details will be released later today. It is a task priority WG couplet. WOD 3 details tomorrow. WOD 4 will not be released until the day of.

Nutrition Challenge!

Our nutrition challenge starts today! The challenge is simple. For six weeks, use the ZONE diet and see what happens. Simply DOWNLOAD THIS, print it out and follow it. Use THIS BLOG to ask questions, post links and report your intake. It is important to record your food intake every day. Use the blog, use a notebook, use your phone, just write it down. During this 6 week period, there will be no cheat days. You can eat just about anything with this nutrition plan, but it must be according to the...

Monday the 17th of January, 2011

Front Squat 3-3-3+ (70-80-90% of your training max) Rest as needed "Elizabeth" 21-15-9 Squat Clean, 135/95 Ring Dips Skill of the week: Rope Climb Challenge of the week: 300 yard shuttle sprint (cones at 15,30&45 feet, touch the ground at each turn, facing the same direction each way. 5 total runs=300 yards) The Ice Monster Cometh! WOD 1 - 2,400 meter street, trail and barrier run WOD 2 - to be announced tomorrow

Sunday the 16th of January, 2011

Ice Monster Video

Saturday the 15th of January, 2011

"Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters