Saturday, November 30, 2013


the Running Crew

Tuesday, November 26, 2013

4 rounds

25 wallballs
50 double unders
Partner carry



Monday, November 25, 2013

8min AMRAP

10 T2B
10 calorie row



Sunday, November 24, 2013

Friday, November 22, 2013

Thursday, November 21, 2013

21-15-9

Deadlifts
Hang Power cleans
Box jumps

Wednesday, November 20, 2013

Hump Day Chipper!

20 Shoulder to Overhead
20 Ball Slams (20/14)
20 KB SDHP
20 KB Swings
20 Burpees
2 Monkey bar passes
20 Burpees
20 KB Swings
20 KB SDHP
20 Ball Slams
20 Shoulder to Overhead

Tuesday, November 19, 2013

6min AMRAP
10 power snatches
10 pull ups
10 wallballs

Monday, November 18, 2013

15-12-9
OVHS
Bar jumping  burpies

Sunday, November 17, 2013

Friday, November 15, 2013



Yep its FGB time...


Thursday, November 14, 2013

10 SDHP  1 Push Press
9 SDHP      2 Push Press
and continue ... down and up the ladder til
1 SDHP      10 Push Press

Wednesday, November 13, 2013

5 rounds

5 High Hang Power Cleans
5 Front Squats
10 Box Jumps


Tuesday, November 12, 2013


Burpees a functional movement?? Oh yeah!! It is the fastest way to get back up when you are down :)

Monday, November 11, 2013

Sunday, November 10, 2013

Saturday, November 9, 2013

Friday, November 8, 2013

Friday Fun Crew



150 Wall balls
150 Box Jumps
150 Pull ups

Monday, November 4, 2013

Laura working out in Ecuador

Friday, November 1, 2013