WOD 4/30/2015

Gymnastics: 1) Accumulate 3:00 of Ring L-sits 2) 4x 1min Handstand Holds 3) Accumulate 5:00 of Handstand Walking WOD: For time of: 100 Parallete Shoot Throughs *1rep=Pushup+shoot through 2 hollow+Dip+shoot through 2 hollow Post WOD Mobility: 2x 1min per Tricep Smash...

WOD 4/29/2015

Strength: 1) 2x@65%, 3x@75% of Power Snatch+ 2 Snatch 2) 3x@60%, 2×3@70% Snatch Balance WOD: For time of: 27-21-18-15 KB Swings 70/53# Toes 2 Bar Burpees Post WOD Mobility: 2x 1min per Overhead Banded Distraction 2x 1min per PSOAS...

WOD 4/28/2015

Strength: 1) 6×3@85% Push Press 2) 1×8@70% +5# Overhead Press 3) 3x ME Ring Dips WOD: For time of: 25 Pistols 400m run 25 Pistols 400m run 25 Pistols Post WOD Mobility: 2x 1min per Couch Stretch 2x 1min per Posterior Chain Smash and...

25 Vegetable Challenge By Karen Daniel

A few weeks ago my husband, Bruce, mentioned that he read an article in the April edition of “Men’s Journal” (Article found HERE) about eating at least 25 different vegetables a week to help cut down on inflammation in our gut by increasing the “good” bacteria. We...

WOD 4/27/2015

Strength: 1) work up to a 3RM Front Squat 2) 4×3@3RM Front Squat 3a) 3×12 Barbell Hip Bridges, AHAP b) 3x 5 Arch to Hollow swings WOD: AMRAP 3:00×3, rest :90 3 Muscle ups 6 Cleans 155/105# Post WOD Mobility: 2x 1min per Adductor and Quad Smash 2x 1min...