Thursday February 13, 2020

Thought for the Day   “Nurture your mind with great thoughts. To believe in the heroic makes heroes.” – Benjamin Disraeli Thursday February 13, 2020 A) Performance: 10 min EMOM: 1 Clean + 1 Front Squat @ 75-85% Fitness: 10 min EMOM: 2 Hang Power Clean + 1 Front Squat B)Performance: a. 3 min AMRAP: 10/7 Cal AirBike 10 Russian KBS (70/53) Rest 2 min b. 3 min AMRAP 10/8 Cal Row 10 Pushups Rest 2 Read more…

Wednesday February 12, 2020

Thought for the Day    “When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’” – Sydney Harris Wednesday February 12, 2020 A)Performance: E2:30 for 5 sets: 2-4 Deadlift @ 85-90% Fitness: E2:30 for 5 sets: 5-7 Deadlift; ascending as form allows. C) Performance: 25 min AMRAP: 10 Wall Ball 10 Tuck Crunch 1 Length Bear Crawl 14 SA OH Walking Lunge (40/25) 20 Cal Row Fitness: 25 Read more…

Tuesday February 11, 2020

We are eligible for a @northshoremag #BONS2020 Award! Go here to vote for us: http://www.nshoremag.com/bons-2020/ Thought for the Day  “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers Tuesday February 11, 2020 A) Performance: 10 min EMOM: 6 Rear Foot Elevated Split Squat Alternate Legs each minute Fitness: 10 min EMOM: 6 Split Squat Alternate Legs each minute B)Performance: 4 Sets: :30 to complete @ 90% Read more…

Monday February 10, 2020

Thought for the Day   “Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.” – William James Monday February 10, 2020   A)Performance: E:90 for 12 min: 2 Split Jerk @ 70-80% Fitness: E:90 for 12 min: Strict Press, Ascending Sets 1-2: 6 reps Sets 3-4: 5 reps Sets 5-6: 4 reps Sets 7-8: 3 reps B)Performance: 5min AMRAP @ 80%: 2 Muscle Up 4 HSPU Read more…

Friday February 7, 2020

Thought for the Day     “There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.” – Josiah Gilbert Holland Friday February 7, 2020 A) Front Squat: E2:30 for 5 sets: 4-6 reps @ 75-80%   24 min EMOM:  Performance: Min 1: 12/7 Cal AB Min 2: 100 ft. Dual KB Front Rack Carry (53/35) Min 3: 50 Read more…

Thursday February 6, 2020

Thought for the Day   “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro Thursday February 6, 2020 A) Performance: E3M for 12 min: Max Cons. Kipping Pullup in 1st set.  50% of max cons. reps in last 3 sets.   Fitness: E3M for 12 min: 8 Ring Row or Barbell Body Row 12 Banded Lat Pulldown   Performance: 4 RFT: 15 Power Clean (135/95, 115/75, 95/65) 15 Read more…

Wednesday February 5, 2020

Thought for the Day  “If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” —Les Brow   Wednesday February 5, 2020   Performance:  E:90 for 12 min: Hang Snatch + Snatch; Ascending   Fitness: E:90 for 12 min: 2 Hang Power Snatch + 2 OHS (use PVC if needed)   B) Performance:  E3M for 12 min @ 95%- Cutoff @ :20 Read more…

Tuesday February 4, 2020

Thought for the Day   “Goals. There’s no telling what you can do when you get inspired by them. There’s no telling what you can do when you believe in them. And there’s no telling what will happen when you act upon them.” —Jim Rohn   Tuesday February 4, 2020 A) Deadlift: E2:30 for 5 sets: 4-6 reps @ 80-85%   B) Performance:  2 Sets: 5 min to complete: 500/400m Row 25 Wall Ball 25 Burpee Read more…

Monday February 3, 2020

Thought for the Day   “Set your goals high, and don’t stop ’til you get there.” —Bo Jackson   Monday February 3, 2020 A) Barbell Reverse Lunge: E2:30 for 5 sets: 16 Alternating Reps   B) For Time: Performance: 100/75 Cal AB 50 Dual KB DL (72/53) 100 DU 50 Pullup   Fitness: 80/60 Cal Row 20 DB Front Squat 20 DB S2OH 200 Single Under 20 Pullup 20 Pushup 10 Pullup 10 Pushup