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This is the first ever Open WOD that is task oriented and not time limited. Therefore, it is critical to break up your reps so you are able to complete the entire WOD and not die out beforehand. [...]

Open WOD 14.4 is a chipper however, if you finish the 20 muscle ups and there is time left you can restart the chipper. First up is 60 calories of rowing. This is the first movement so all [...]

3,2,1.. GO. That is how every WOD starts, and then ends with you laying on the floor out of breath. The big question is how do you recover from that WOD? There is more to recovery than the [...]

Here is this week’s preview! Monday-  Lift and WOD Tuesday- WOD Only Wednesday- Board WOD Only Thursday- Lift Only Friday- Lift nd WOD Saturday- Open 14.4

This is an eight-minute AMRAP. That means as many reps as possible!!! Every rep counts, especially those heavy deadlifts. You will want to hold on to the bar and do as many touch-and-go deadlifts [...]

Not getting enough sleep at night? Studies show that you need 7.5 hours or more of sleep to recover for the next day. So how do I get 7.5 hours every night?  Well here are 6 tips to a better [...]

Here is your preview this week! Monday-  Lift and WOD Tuesday- Board WOD Only Wednesday- Lift and WOD Thursday- WOD Only Friday- Lift Only Saturday-  Open 14.3

Paleo Mini Meatloaves Ingredients 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal 10 ounces frozen, chopped spinach 1-2 teaspoons oil 1 medium onion, finely diced 6 [...]

March!  Wow how time flies!  We are still on the 12 week Olympic Lifting emphasis and here is your weekly overview: Monday: WOD Only Tuesday: Lift and WOD Wednesday:  Lift Only Thursday: WOD Only [...]