Author Archives: Rick

Tuesday – 7.26.16 – Tempo Ring Dips + Triplet

Fittest team in the world athlete – James Hobart! Strength: 4×3 tempo ring dip (32×1) WOD: 5 RFT 400m Run 12 Ring Push Up 36 Sit Up


Monday – 7.25.16 – FS + Couplet

How hard are you willing to work? Strength: 6×2 Front Squat WOD: 12-9-6 Squat Clean (185/125) C2B Pull Up **Finisher – 400m run immediately following couplet


Friday – 7.22.16 – Run Sandwich

LETS START MAKING TEAMS!!   WOD: For Time: 800m Run Then.. 4 Rounds 10 SDHP (115/85) 20 Goblet Squat (53/35) 40 Anchored Sit Up Then.. 800m Run


Thursday – 7.21.16 – HS Hold + AMRAP

OG’s       Skill: Handstand Hold WOD: AMRAP 12 5 HSPU 10 KBS (53/35) 30 DU


Wednesday – 7.20.16 – Pull Ups + Couplet + Lunges

A quick note: As most of you are aware myself and Austin will be traveling to LA for the CF Games from Thursday to Monday. Bryant will be coaching Friday and Monday AM classes and will be at the helm while we are away. Steph, Alex and Mike P will be coaching solo for the


Tuesday – 7.19.16 – Run intervals + Chipper

A quick note: As most of you are aware myself and Austin will be traveling to LA for the CF Games from Thursday to Monday. Bryant will be coaching Friday and Monday AM classes and will be at the helm while we are away. Steph, Alex and Mike P will be coaching solo for the


Monday – 7.18.16 – Yokes + DT

Congrats to Steph, Pat and Shannon who all passed there level 1 trainer course! A quick note: As most of you are aware myself and Austin will be traveling to LA for the CF Games from Thursday to Monday. Bryant will be coaching Friday and Monday AM classes and will be at the helm while


Friday – 7.15.16 – EMOM + Chipper

Coach Alex reviewing snatch positions Strength: EMOM X 10 1 Back Squat – 90% WOD: For Time: 75 Wall Ball (20/14) 50 T2B 250m Sled Push (Empty)


Thursday – 7.14.16 – Seated Sled Pull + Couplet

Gotta shout out Tommy right now.  The guys just shows up and does work – 100% every day – and guess what?  Hes seeing results!!  Down nearly 20lbs and moving the RIGHT way!         Strength: 3 attempts – 30 ft sled pull for time WOD: 21-18-15-12-9-6-3 KB Swing (53/35) 2x Double Under


Wednesday – 7.13.16 – OHS Skill + 3 RFT

First night back and GAYLE killed it!!!   Skill: OHS Position WOD: 3 Rounds For Time: 400m Run 21 Bar Facing Burpee 12 OHS (115/75)