by ali

Workout Monday July 28th, 2014

July 28, 2014 in Workout of the Day by ali

“You can always do more than you think you can.”
- John Wooden

A. Back Squat 20 Rep Max – This is your last one. Push HARD!

B1. Dips with turn out 3 X AMRAP -1; Rest 1 Min.

B2. Waiters Carry – Length of the gym, switch arms and come back; Rest 1 Min.

B3. Wall Sits X 45 Seconds; Rest 1 Min. – Make sure you can wiggle your toes. Your partner will help ya out with these, it’ll be fun.





Workout Friday July 25th, 2014

July 25, 2014 in Workout of the Day by Tom Colvin

“You take your life in your own hands, and what happens? A terrible thing, no one to blame. ” –Erica Jong


A.  Front squat 3,2,2,1,1,1 – Rest 3 Mins Between

B.  You Have 2 Choices

1.  AMRAP Strict Pull Ups


2.  AMRAP Kipping Pull Ups


3.  You can do both

If you’re not quite there yet, you’ll do 3 sets X AMRAP pull ups with bands


Workout Thursday July 24th, 2014

July 24, 2014 in Workout of the Day by Tom Colvin

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.”

–Leonardo da Vinci


A.  Deadlift 3,3,2,1,1 – rest 3 mins between yo

B1.  Biceps Curls 3 Sets X 12 Reps; Rest 1 Min

B2.  Triceps Extension X 12 reps; rest 1 Min

Article -> 4 Lessons Everyday Athletes Can Learn From Professional Athletes


Workout Wednesday July 23rd, 2014

July 23, 2014 in Workout of the Day by Tom Colvin

“Happiness is not something readymade.  It comes from your own actions.”  –Dalai Lama

EMOM 30 Min. 
1st Min – 20 DU’s or 20 Seconds of Singles 
2nd Min – Power Clean X 3 – Be fast – s0lid form - be snappy 
3rd Min – Wall Ball X 8 – heels planted 

Article-> Technical Failure

by ali

Workout Tuesday July 22nd, 2014

July 22, 2014 in Workout of the Day by ali

“What you get by achieving your goals is not as important as what you become by achieving your goals.”
- Henry David Thoreau

A1. 1 ½ Bench Press 3 X 5; Rest 1 Min.

A2. Legless Rope Climb X 1; Rest 1 Min.

A3. DB Push Press X 5; Rest 1 Min.

B. 60 Second AD Sprint for Calories X 3; Rest 3 Min.

Article -> Do You Have Drive?  I really liked this article. What motivates you?


Workout Monday July 21st, 2014

July 21, 2014 in Workout of the Day by Tom Colvin

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” –Joshua J. Marine

A. Back Squat 20 Reps – Add weight from last week
B1. Hand Stand Hold 3 X 15 – 30 Seconds; Rest 1 Min- make sure to totally lock out your elbows before you kick into the handstand – think of this as a press – if you don’t totally lockout your elbows the bar will creep back down on you – if you don’t totally lock out your elbows with your handstand, the ground will creep back on you – If you’re comfy doing holds against the wall – start to pull your feet away from the wall and work on free standing handstands – this is where our bro session triceps work comes into play, lock it up!
B2. Body Rows X 10; Rest 1 Min – straight leg rowbent leg row
B3. Pendlay Rows X 6; Rest 1 Min  


Workout Friday July 18th, 2014

July 18, 2014 in Workout of the Day by Tom Colvin

“Hi, my name is Ryan I use to have a beard.” – Our very own HBR during the most BADASS self introduction, EVER!


A.  Thruster 3,2,2,1,1,1; Rest 3 Mins Between – use a rack – the goal of these is to transfer power form your hips through your torso to your arms into the bar - doing these with heavy weight will allow us to see where you’re lacking strength – then we’re able to adjust our next training cycle – we’re fucking scientists ore hur

B1.  Dips 3 sets X AMRAP -1; Rest 30 Seconds – totally lock out your elbows

B2.  Triceps Banded Push Downs X 12; rest 30 Seconds – yep

B3.  Barbell Bicep Curls X 15 reps; Rest 1 Min – 20 rep back squats takesa lil bit of your soul each time you do them – bicep curls replenish the soul – get some


Podcast-> Hunk Fuel and Nike CrossFit Shoes