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Friday – “The way to love anything is to realize that it may be lost.” Gilbert K. Chesterton

August 1, 2014
6 rounds:
2 rope stand-ups
8 ring dips
15-20 hollow rocks
10 bar rows
10 pistols (alternating)
10 HR push-ups
1,000m row for time
frcf1-a frcf1-c frcf1-e 
3 rounds
10 strict pull-ups or 4 MU’s
:30 L-Sits
For time:
100 burpe box jumps
 frcf2-b frcf2-c frcf2-a frcf2-d

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Men at Work

July 31, 2014


Friends, please be advised there we are having some work done on the parking lot, and there are cones and workers that will be there throughout the day. Take extra caution when pulling into the lot to help keep everyone safe. Thank you for your cooperation.

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Burpee Challenge

July 31, 2014


Beginning August 1st, we will conducting a month-long burpee challenge! We are well aware that burpees are probably not your favorite movement, but we promise to make it worth your while. Anyone who completes the entire challenge will be entered into a drawing for a lululemon athletica gift card. All you have to do is pick up a form from the office, complete each day’s burpees, and turn in your form at the end of the month. The rules of the challenge are on the form that you will receive, and if you have any questions, please talk to Jill. We will also have a chart outside of the office to which you can add your name and track the progress of everyone who’s participating. Yay Burpees!!!!

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Thursday – “There is just one life for each of us: our own.” Euripides

July 31, 2014
10 min EMOM
3 front squats
Teams of 2 complete:
as much work as possible in 15 minutes
6 tire flips
10 push press
10 reverse WBS
*stand 3-4 feet from wall turned backwards, from the ground throw the ball above the 10ft line!
 thrcf1-a thrcf1-c thrcf1-b
3 position snatch  6 x 2 increase by feel
(ground, below knee, above knee)
12 min time cap
4 rounds
8 C2B’s
8 HSPU’s
8 KBS (32/24)
200m run
thrcf2-b thrcf2-a thrcf2-c 

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Wednesday – “Nothing is enough for the man to whom enough is too little.” Epicurus

July 30, 2014
10 min EMOM
3 push jerks
5 rounds done every 2 min
10 power cleans
10 burpees
4 min rest
10 min EMOM
10 heavy KBS
wdcf1-b wdcf1-a wdcf1-c 
Power Jerk + Jerk – 5 sets of 2+1
go up by feel but no more than 70% of jerk
5 rounds for time:
80% front squat x 3
rope climb x 2
200m run w/plate 45/25
 wdcf2-c wdcf2-b wdcf2-a

We’re Wasting Food & Money By Misreading These Labels

We’re Wasting Food & Money By Misreading These Labels
“Sell By,” “Best By,” “Use By.” If food labels are confusing you, you’re not alone. That confusion is causing us to dump tons of perfectly edible food.
The U.S. Department of Agriculture Economic Research Service (USDA/ERS) estimated that in 2010, about 133 billion pounds of food (about 31 percent) of the 430 billion pounds of edible food available at the retail and consumer levels in the United States was not eaten as a result of being wasted. It’s a loss of about $161.6 billion in retail value and 1,249 calories per American per day.
On a global scale, food waste amounts to about one-third of food produced for human consumption, according to the Food and Agriculture Organization of the United Nations (FAO). That’s about 1.3 billion metric tons of food. The richest countries waste nearly as much food as the entire net food production of sub-Saharan Africa.
In a scientific review published in Comprehensive Reviews in Food Science and Food Safety, researchers attribute part of the problem to confusion about these date labels on consumer food products:

Read more:

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Keep it clean, please

July 29, 2014


Friends, we know it’s hot and your hands get sweaty, but if you use more chalk than a one-room schoolhouse on the pull-up bars, barbells, plates, or any equipment, PLEASE take a few extra seconds and wipe it off at the end of class. You will make the maintenance monkey very happy. Thanks for your cooperation!

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Tuesday – “Nature is the master of talents; genius is the master of nature.” Josiah Gilbert Holland

July 29, 2014
EMOM x 12
Even: 20-30 Dbl U’s or 50 singles
Odd: 12 box jumps
4 Rounds
12 KB front Squats (2 KB’s)
6-12 T2B
200m run
2 min rest
tucf1-a tucf1-d tucf1-c 
PC + Clean x 4 (1+2)
75-80% of your power clean
3 rounds
10 thrusters
10 T2B
200m farmer’s carry (2KB’s)
*thrusters start at 115/73, they go up 10# each round!

tucf2-c tucf1-d tucf2-b


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Monday – “All men who have achieved great things have been great dreamers.” Orison Swett Marden

July 28, 2014
For time (18 min cap):
50 Mountain Climbers (each leg)
*stride must be long, both feet land at the same time, front foot is center of your chest!
15 ea. KB or DB Hang Squat Snatch (HSS)
*these need to be challenging in load and depth of squat.  If you have shoulder and trunk tightness, you’ll need to rotate towards the KB side while squatting.
200m run
50 Mountain Climbers (each leg)
12 HSS each
200m run
50 Mountain Climbers (each leg)
9 HSS each
200m run
50 Mountain Climbers (each leg)
6 HSS each
200m run
 mcf1-a mcf1-b mcf1-c
This is week #1 of Oly focus.  The next Total is scheduled for Oct 11th.  This go around we will be aiming for a Olympic Lifting Total.  Embrace STRENGTH!
Power Snatch + Snatch
4 sets of 1+2 – use 70% of your power snatch
Back Squat 5 x 3 @ 80%
6 min EMOM
5 deadlifts 225/155
20 Dbl U’s
 mcf2-c mcf2-a mcf2-b






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