Here is a few pics of the new box! More pics and a video tour will be posted soon.

New Home

We are in the new gym!! Its located at 1302 Hewitt Ave, just a few blocks west of the old location. There is still a lot of things left to do, but we are able to workout. I will post pics soon.

WOD:

Coach's choice

Skill:

Overhead Squat Form

WOD:

"Nancy"

5 Rounds for Time of:

400M run

15 Overhead Squats 95/65

Wod:

AMRAP in 15 Minutes

250M Row

9 Thrusters

15 Push-Ups

Strength:

Deadlift 3x5

Wod:

7 Rounds for time of:

3 Deadlifts

6 Handstand Push-Ups

9 Knees to Elbows

12 Back Extensions

Strength:

Squat 3x5

Wod:

3 Min max reps box jumps

1 Min rest

3 Min max reps kettlebell swings

1 Min rest

3 Min max reps double unders

1 Min rest

3 Min max reps push press

New gym is still a work in progress. We will continue training out of the old gym this week. New gym slated to open next week.

Wod:

For Time

2000m Row

10 rounds of

5 pull-ups

10 Kettlebell swings

5 Burpees

Late post

WOD:

"Fight Gone Bad"

1 Min Wall Ball

1 Min SDLHP

1 Min Box Jumps

1 Min Push Press

1 Min Row for Cals

Rest 1 Min

x3

Post total number of reps to comments.

Strength:

Floor Press 3x5

Wod:

"Micheal"

3 Rounds for time of:

800M Run

50 Sit-Ups

50 Back Extensions

Post time in comments.

Strength:

Deadlift

WOD:

5 Rounds for time of:

5 Deadlifts left arm

5 Deadlifts right arm

10 Box Jumps

10 Pull-ups

Post time in comments

Strength:

Squat 3x5

WOD:

AMRAP in 20 Minutes

15 Wallball

15 Sit-ups

30 Double-unders

Post times and weight to comments.

Strength:

Press 3x5

WOD:

Run 800M

21 Press 95/65

Run 800M

21 Push Press 95/65

Run 800M

21 Push Jerk 95/65

Post time and weights to comments.

WOD:

3 Rounds of

25 Pull-ups

50 Walking Lunges

30 Push-ups

Post time to comments.

Strength:

Deadlift 3x5

Wod:

21-15-9 of:

Box Jumps 24/20

Kettlbell Swings 55/30

Row for Calories

Post time in comments.

Paleo recipe of the day:

Paleo Meatballs

Ingredients:

4 lbs grass fed ground beef

Chopped celery and onions

5 whole eggs

1 cup almond meal

Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Combine all ingredients by hand into large meatballs

then place them in a Pyrex dish and cover with sauce mix and cook for 22 minutes at 350 degrees.

Sauce Mix:

1-16oz can of diced tomatoes

1-6oz can of organic tomato paste

1 Hand full of fresh basil

2-Chopped garlic cloves

Pinch of sea salt and black pepper