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Tag → Pull-ups

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
30 Pistols
40 Pull-Ups
50 Air Squats



Thursday 02/19/15 Posted by admin on February 18, 2015 • No comments

A. Kipping Pull-Up Skills and Drills

B. Push Press + 1/2 Press x 10 sets
-add 5lbs from 2/6

C. OTM for 10:00
5-8 Pull-ups
*Scale up: Chest to Bar


Throw Back Thursday. Who’s this guy???

Wednesday 12/31/14 Posted by admin on December 30, 2014 • No comments

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”


“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).



Saturday 12/06/14 Posted by admin on December 5, 2014 • No comments

It’s back! Our favorite time of year, the Tacky Christmas Sweater Party! Grab your grandmother’s sweater and get your reindeer gear in order. 
TONIGHT beginning @ 6pm we will eat, drink and be merry! Come one come all!

We are asking those who attend to bring their favorite Paleo treat! It can be an appetizer, dessert, entree, meat, etc.. It’s a great opportunity to show the community that eating healthy can be fun :-)

We are providing the alcohol! Beer and Wine.


In Teams of 2:

Must use the same KB for each work-out

3 Rounds Each Partner:
10 KB Thruster (5 each side)
10 Russian Lunges (5 each leg)
5 Burpees
-12:00 cut-off

Rest 3:00

3 Rounds Each Partner:
400m Run
21 KB Swings
12 Pull-ups
-16:00 cut-off
-One partner runs while the other completes 21, 12





Thursday 12/04/14 Posted by admin on December 3, 2014 • No comments

A. Front Squat 6×6
-75% of 1RM

B. 50 Pull-Ups For Time
-every time you come off the bar, complete a 400m run


Saturday 11/29/14 Posted by admin on November 28, 2014 • No comments

There is only a 9am class and 10am-12p Open Gym.

Don’t forget our 6th Annual Tacky Christmas Sweater Party and Paleo Potluck is Saturday, December 6th at 6pm. Details here.

In Teams of 4:

-75 Team Sit-Ups (arms interlaced)

3 Rounds each- relay style
10 Pull-Ups
15 Squats

-75 Push-Ups (other partners hold plank, one at a time in rotation)

3 Rounds each- relay style
10 Pull-Ups
15 Squats


Monday 11/17/14 Posted by admin on November 16, 2014 • No comments

Today we remember a great friend and hero SSG. Alex Viola.

We love him and miss him everyday. Come join us to honor him in this workout.

AMRAP 25:00

Thrusters 95m/65w
Over the Bar Burpees

Happy Birthday Alex, We Miss you!

Happy Birthday Alex, We Miss you!