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November 2012

When The Arms Bend...

In 15 minutes, run 1 mile as fast as possible and rest the remaining…

Justin Riley November 14, 2012

Great Group Yesterday

Hang Squat Clean + Squat Clean 2-2-2-2-2 3 Rounds 90 sec on, 90 sec…

Justin Riley November 13, 2012

Hero WOD For Our Veterans

"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to…

Aaron November 12, 2012

Strength This Week

Brian getting a spot from Sean on his way to a wide-grip pause bench…

Rae Shih November 11, 2012

Hollis Rockin' The Bump

Push Jerk 3-3-3-1-1-1-1 EMOTM 10 Min:5 Power Snatch @ 50%10 Air SquatMax Burpees Score…

Justin Riley November 10, 2012

Ur Never Too Old, and It's Never Too Late

Pratice your handstands and… Row 5K Here is Tita doing some private training with…

Justin Riley November 9, 2012

Rehab Day 1

Overhead Squat 7-7-7-7-20 AMRAP 90 Seconds:5 Dips5 DB Deadlift5 DB Hang Squat CleanRest 90…

Justin Riley November 8, 2012

Last Day To Register For RTFH!!!

5 Rounds Each For Time:12 DB Push Press 45/3010, 20, 30, 40 Yard Suicude12…

Justin Riley November 7, 2012

We Got Work To Do

5 x 3 Position Power Snatch (pocket, knee, floor) 3 Rounds:10 Alt Barbell Lunge…

Justin Riley November 6, 2012

Big Al's Got Hops

2 Rounds For Time:50 Ring Dips75 Ball Slams100 Double Unders5 Rope Ascents(15 Minute Time…

Aaron November 5, 2012

Strength Sunday

Some assistance work post-bench workout: banded pullaparts, tricep pulldowns, and shoulder raises. We target…

Rae Shih November 4, 2012

Don't Be So Serious

"The Matt P."AMRAP 5 Minutes:5 Deadlift – Heavy as You Want3 Muscle Ups Rest…

Justin Riley November 3, 2012

The Couple That Deadlifts Toghther...

Push Press 3-3-3-3-3-3-3 Rounds, 90 seconds each:5 Unbroken Ground To Overhead @ 65%Max Overhead…

Justin Riley November 2, 2012

What's Worse Than Farmer Carry?

5 Rounds, 90 seconds each:80 Yard Sled Push5 BurpeesMax KB Swing 70/53Rest 90 seconds…

Justin Riley November 1, 2012