Pages Navigation Menu

Hump Day – July 23, 2014

Posted on Jul 22, 2014 in Daily WOD | 0 comments


Nick giving 110% effort for each and every single pistol.

He may have been sore for a few days (or more), but it was worth it!

Right, Nick?!?


WOD (Part 1):

Double Under Practice
5 Rounds of:
30 Seconds on
30 Seconds off
*Double unders only!

WOD (Part 2):

“Juicy Fruit”
100 Double Unders
100 Sit ups
10 Deadlifts 225lb/150lb
80 Double Unders
80 Sit Ups
8 Deadlifts
60 Double Unders
60 Sit ups
6 Deadlifts
40 Double Unders
40 Sit Ups
4 Deadlifts
20 double Unders
20 Sit ups
2 Deadlifts
*Compare results in Logsitall.

**Modifications for double unders – mountain climbers (2 fers).

Read More

Tuesday – July 22, 2014

Posted on Jul 21, 2014 in Daily WOD | 0 comments

11 Health Benefits of Cinnamon You Need to Know



Once upon a time, cinnamon was more valuable than gold. And while these days I’m betting most of us would rather get our hands on 24 karats over 24 ounces – a bar over a stick – this bark-cum-spice has just as much bite as it does bark. The potential health benefits attributable to cinnamon could be stated as nothing short of astonishing.

Click here to read entire article….


WOD (Part 1):

Back Squats

5 x 3

*Working your way up to a 3 rep max.



*Getting a new 1 rep max.

If you are not sure which one to do, just ask the trainer.  It will most likely be based on when you got your last 1 rep max.  Also, how new you are to the gym and/or how experienced you are will be used as a deciding factor.


WOD (Part 2):

Row 2K

*Compare results in Logistall.

Read More

Monday – July 21, 2014

Posted on Jul 20, 2014 in Daily WOD | 0 comments





Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Five rounds for time of:
15 Dumbbells split cleans 40lb/30lb
21 Pull-ups

Read More