8/18/17

Hey Tribe! Coach led warmup; DROM 10 Pistols 2rds; 10 Double unders 10 Toes 2 Bar 10 Good Mornings 10 CAL Row STRENGTH; Deadlift 7×7 WOD; 10 RFT; 9 Thrusters #95/65 35 Double Unders  

8/17/17

Hey Tribe! Coach led warmup; DROM 10 Pistols CFWUx2 Squat Warmup STRENGTH; Back Squat 5×5 WOD; “Triple G Chipper” 100 Pullups 80 Situps 60 Pistols 40 Cal Row 20 DB Push Press

8/16/17

Hey Tribe! Coach led warmup; DROM 10 Pistols 400m Run Bergner Warmup Strength/Skill; Snatch 7×1 WOD; 15-11-9-7-5 Muscle Ups Squat Snatch (approx 40% weight used during STRENGTH portion)

8/15/17

Hey Tribe! Today is Joeys first day of Kindgergarten! I am a train wreck. Enjoy your workout! Coach led warmup; DROM 30Cal Row 10 Pistols 1 min total HS Hold CFWUx1 SKILL; Coaches Choice HS Walk Drills WOD; 4 RFT; 500m Row 15 HSPU 2 Muscle Ups  

8/14/17

Hey Tribe! Hope you had a great weekend! Coach led warmup; DROM 10 Pistols 400m Run CFWUx1 Squat Warmup STRENGTH; Front Squat 5×5 WOD; 3 RFT 1200m Run 20 Pullups 30 Situps

8/11/17

Hey Tribe! Coach led warmup; DROM 8 Pistols 2rds; 10 HSPU 10 Toes 2 Bar Squat Warmup STRENGTH; Back Squat 3×5 WOD; 5 RFT; 200m Farmers Carry #50/35 (DB or KB) 20 Defecit Push-ups (on your DB/KB) 10 Push Jerks #50/35 (same DB or KB)

8/10/17

Hey Tribe! Coach led warmup; DROM 50 Double Unders 3 rds; 5 Pullups 5 Toes 2 Bar 5¬†burpees med ball clean review Skill; Double Under Skills and Drills WOD; complete as much as possible in 12mins of; 1 Muscle up 5 Med Ball Cleans 2 MU 10 MBC 3… 15… and so on for 12 […]

8/9/17

Hey Tribe! Coach led warmup; DROM 8 Pistols 2rds; 500m Row 10 Toes 2 Bar 10 Good Mornings Strength; Deadlift 7×1 WOD; 7min AMRAP; 50 Double Unders 10 OHS #95/65

8/8/17

Hey Tribe! Coach led warmup; DROM 400m med ball run 8 Pistols CFWUx2 Skill; HS, HSPU, HS Walk drills WOD; Run as far as you can in 30 minutes. *bring a stop watch with you, turn back at the 12 minute mark (I know that is less than half the time, I just expect your […]

8/7/17

Hey Tribe! Hope you had a great weekend! Anybody else inspired from watching The Games this weekend! I know I am, from Chris Spealler (35, Dad, works out 1 hour a day just to be a better dad and active outside of the gym and his recovery during The Games was pool with the kids, […]