8.18.2018

W.O.D. 8.19.18

6 Rounds for time of:
15 Hand Release Push-ups
12 Box Jumps 20/24"
9 Hang Power Snatch (65/95#)

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 
"Optimism is essential to achievement and it is also the foundation of courage and true progress." 
- Nicholas M. Butler

8.17.2018

W.O.D. 8.18.18

2 Rounds for time:
Run 400 Meters
30 Burpees
Run 400 Meters
40 Kettlebell Swings (35/53#)
Run 400 Meters
80 Air Squats


Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 
Spectacular achievement is always preceded by unspectacular preparation. 
- Robert H. Schuller

8.16.2018

W.O.D. 8.17.18

TEST DAY - RECORD RESULTS












1 RM Clean and Jerk

CLICK HERE to compare to 2.12.18.
CLICK HERE to compare to 5.2.18.

Skill-Cash Out:
5 sets :30 L-sit Hold

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 
Even a mistake may turn out to be the one thing necessary to a worthwhile achievement. 
 - Henry Ford

8.15.2018

W.O.D. 8.16.18










For time:
100 Double Unders
30 Deadlifts (105/155#)
100 Double Unders
30 Hang Power Cleans (105/155#)
100 Double Unders
30 Push Jerks (105/155#)

Community Note:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Quote: 
"Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success."
- C. S. Lewis

8.14.2018

W.O.D. 8.15.18

JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. 

Quote: 
"A dream becomes a goal when action is taken toward its achievement." 
- Bo Bennett

8.13.2018

W.O.D. 8.14.18








Test Day- Record Results
"Isabel"
For Time:
30 Snatches (95/135)

CLICK HERE to compare to 2.19.18
CLICK HERE to compare to 5.4.18

Cash- Out:
Timed 800 Meter Run

Community Note:
Join us TODAY for Bootcamp at 5:15am!

All weekend classes will be held in the Annex (110C DeKalb) on Saturday, August 18th
Classes will be in the main gym on Sunday, May 6th.

Quote: 
"Happiness lies in the joy of achievement and the thrill of creative effort." 
- Franklin D. Roosevelt

8.12.2018

W.O.D. 8.13.18









AMRAP in 15 Minutes:
250 Meter Row
15 Pull-ups
10 Box Jump Overs 20/24"

Community Note:
Join us tomorrow at 5:15am for BOOTCAMP!

Quote: 
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
- Benjamin Franklin

8.11.2018

W.O.D. 8.12.18


5 Rounds for time:
15 Deadlifts (155/225#)
35 Ab-mat Sit-ups

Community Notes:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym TODAY Sunday, 8/12, please stop by to spectate. All classes TODAY will be held in the Annex.

Quote: 
"Set your goals high, and don't stop till you get there."
-  Bo Jackson

8.10.2018

W.O.D. 8.11.18


All for time:
1000 Meter row
then:
4 Rounds of:
25 Pull-ups
7 Push Jerks (95/135#)

Community Notes:
Join us TODAY for a special Yoga class with Tori at 11:00 AM - Upstairs in the Annex. 

We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate. Classes will be held in the Annex on Sunday only.

Quote:
"We should not give up and we should not allow the problem to defeat us." 
- A. P. J. Abdul Kalam

8.09.2018

W.O.D. 8.10.18










3 Rounds for time of:
10 Hang Power Cleans (135/205#)
7 Ring Muscle Ups
21 Pistols

Community Notes:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate. Classes will be held in the Annex.

Join Tori for a special YOGA class upstairs in the Annex on Saturday, August 11th at 11:00 AM.

Quote: 
"Change your life today. Don't gamble on the future, act now, without delay." 
 - Simone de Beauvoir

8.08.2018

W.O.D. 8.9.18

CLICK HERE to sign a friend up today for our newest ON-RAMP program; beginners ONLY $50 for 20 classes!





EMOTM - Every Minute on the Minute for 10 Minutes
10 Wallballs (14/20 to 9/10ft target) + 10 Burpees
then, immediately following...
during a 5 minute clock, establish a 1 RM Clean (power or squat, your choice)

Coaches Notes:
Scale the number of Wallballs and Burpees if you are unable to complete them under a minute for sequential rounds.

Community Note:
We will be holding the Bridgeport Barbell Club Classic (Olympic Lifting-Snatch and Clean and Jerk) in the main gym on  Sunday, 8/12, please stop by to spectate.  Classes will be held in the Annex on Sunday.

Quote:
"Failure will never overtake me if my determination to succeed is strong enough."
 - Og Mandino

8.07.2018

W.O.D. 8.8.18

Front Squat
3-3-3-3-3-3

Cash out:
For time:
200 ft Handstand walk

Community Notes:
Join us TODAY for Bootcamp at 5:30pm

Quote:
"With the new day comes new strength and new thoughts." 
- Eleanor Roosevelt

8.06.2018

W.O.D. 8.7.18








All for time:
2 Rounds of each couplet:

750 Meter Row
20 Handstand Push-ups
then...
20 Thrusters (75/115)
20 L-Pull-ups

Coaches Notes:
Complete two rounds of the first couplet prior to moving onto the next one. Score is total time for both couplets

Community Notes:
Join us TOMORROW for Bootcamp at 5:30pm.

Quote:
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."
 -Helen Keller