11
27
2013

Uncommon WOD – 112813

The Turkey Trot Trifecta In teams of 4 “Jackie” 1000 Meter row 50 Thrusters(45) 30 Pullups *First teammate finishes the row and moves on to thrusters. Only after they have completed the number of reps required can the next teammate start the movement. Then after all teammates complete “Jackie” “Annie” 50-40-30-20-10 Double-unders Sit-ups *First teammate must complete the round of 40 before the next teammate can start Then starting after the last teammate finishes “Annie” AMRAP 10min 12 pulls on...

11
25
2013

Uncommon WOD – 112613

Fitness Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Alternating Lateral Lunge x 10 reps each leg @ 2011 Rest 45 seconds B. Four rounds of: 30 seconds of Kettlebell Swings Rest 30 seconds 30 seconds of double unders Rest 30 seconds Performance Workout of the Day A. Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minute...

11
25
2013

Growth

I can’t believe it has been 15 months since we had our Grand Opening with a handful of members who had been training with Pete & I in my dad’s garage. Today we have over 90 members and are bursting at the seams!  Exciting to say the least.  We all know that with growth, are growing pains (sold out classes, sharing some equipment & our favorite – CHANGE).  So I would like to take this moment and thank all of our current members.  I am amazed at the community we have at U...

11
24
2013

Uncommon WOD – 112513

Fitness and Performance WOD A. Four sets of: Dumbbell Walking Lunge x 20 steps Rest 90 seconds Ring Rows x 8-10 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 V-Ups/Toes to Bar 20 Air Squats 100 Meter Row

11
21
2013

Uncommon WOD – 112213

Last day to get your tickets at $35!  If you can’t make it into the box – you can purchase the tickets online through ZenPlanner – just go to Shop Online.  Tickets will increase to $42 after Friday.  We want you there & you know you want to go!  Dinner, dessert, a drink ticket included.  Let’s jam pack the place.   Fitness WOD A. Three sets of: Turkish Get-Ups x 2 reps each arm Rest 45 seconds Goblet Squats x 10 reps @ 3111 Rest 45 seconds Kettlebell Swings x 20...

11
20
2013

Uncommon WOD – 112113

Fitness WOD A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. Four Rounds of: 25 Double Unders 12 Pullups 100 Meter Run 20 Air Squats 10 HR Pushups 100 Meter Run 15 KB Swing 10 Handstand Pushup 100 Meter Performance WOD A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, bu...

11
19
2013

Uncommon WOD – 112013

Fitness WOD A. Three sets of: Pull-Ups x 3-5 reps @ 51A1 (These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.) Rest 60 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Jump Rope Technique Practice x 45-60 seconds Rest 60 seco...