Tuesday

Great crew for “Murph” Skill overhead squat practice  WOD AMRAP 20 minutes of: 10 Overhead squats 20 Sit-ups

A Brief History of my Nutritional Journey

When I was a college student in Colorado..before Karen swept me off my feet…I used to hang out with a rag tag dirt bag crew of…

Friday

The “achievement” board is now the PR (personal record) Board..when you get em..you write em up there..OK? Be proud of your accomplishments and progression as an…

Thursday

Tim. Skill Muscle-up WOD “Elizabeth” 21-15-9 Squat Cleans Ring dips *http://www.youtube.com/watch?v=HkCLmD8Zlac

Wednesday

Tabata Deadlifts and Sit-ups. Skill Overhead Squat WOD “Nancy” 5 rounds for time of: 400 m run 15 Overhead Squats

New Journal Inserts

Hey Guys. Just a heads up that Karen altered our Journal inserts to reflect all the lifts, benchmark WODs and challenges that we do at the…

100 reps for 100 Days

As you may have heard BonfireHealth is sponsoring a event called “100 Reps for 100 Days.”  This event is going to raise awareness of the Mauli…

Tuesday

Ross with his new toy on the tugboat.  Skill ring dips 3 x max reps..1 min rest between sets WOD 3 Rounds for Time of:  15…

Monday

Meg. Skill 5-4-3-2-1-1 Back Squat WOD Reps of 15-21-36 For time: Thruster Pull-up

Friday

Hello? is it me your looking for? Skill 5-4-3-2-1-1 Deadlift WOD Double Tabata Deadlift and Sit ups 40% 1RM deadlift

Thursday

Len and Martin Battling “Karen” Skill Snatch practice WOD Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches…

Wednesday

Tuesday nights newest coach? K-puperoni Skill 15 min Clean and Jerk Practice 5-4-3-2-1-1 for CFCA Vets WOD “Death by Clean & Jerk” With a continuously running…