Mon: HSPU, Chin up, SDLHP, Back Sq, AMSU Tue: Push Press then Partner Front Rack Lunge, Row Wed: Speed DL then AMSU, DU Thu: Athlete’s Choice Fri: WB, HPC, TTB Sat: KB Carry then Hurdles, KBS Sun: Dips and Rows then CTB, Pistols, DBS Mentally prepare for any wod When I see Katrin, I see you and me The energy balance equation is more complex than you think (longer read on nutrition)  Read more

Come out this Friday, 8/12 for Arianna’s Going Away Night Out @ Stryke in Madison. 730p until…? Mon: T&G Power Clean then TTB, OHL Tue: Deuce’s Bday wod with muscle ups, thrusters, DU Wed: Bench then ball slam, KBS Thu: Athlete’s Choice Fri: Heavy Snatch then light snatches Sat: Speed DL then KTE, Row, Pushups Sun: Box Jump, PP, MBCWB Is your “competitiveness” making you worse? How to do Burpees If you cheat, your coach noticed. You fooled no one.  Read more

Mon: Speed DL then pushups, BJO, PP, PJ, Row Tue: DB Clean Complex then babrbell clean complex, farmers carry Wed: Back Sq then DU, WB Thu: Athlete’s Choice Fri: Muscle Ups then HSWU, AMSU Sat: 31 Heroes Sun: Pullups, C&J Never blow out someone else’s candle Separation of Church and State If you cheat, your coach noticed. You fooled no one.  Read more

This is a deload week. Your body needs it. Mon: Clean from blocks then CTB, MBC Tue: TGU then sand bag, rope climb Wed: Row then KBS, HSPU Thu: Athlete’s Choice Fri: Shoot throughs then weighted step ups, sdlhp Sat: TTB, pushups, OHS (end of deload week) Sun: Bear complex then some more bear complexes Expect traffic around Summit for the PGA tour If you cheat, your coach noticed. You fooled no one.  Read more

Mon: Row, Manmakers, HPC, AMSU, Box Jumps, Handstand Walks Tue: Heavy Back Sq, then DU, BMU/CTB Wed: Please do not overflow parking lot so we can do tire flips, then DB Snatch Thu: Athlete’s Choice Fri: Bench press then KTE couplet Sat: team row, HRPU, WB Sun: OHL, KBS, Box Jumps Watch US Olympians teach us mere mortals how to row (which is the same way CFV coaches teach you) Murph announced for the 2016 CF Games What’s important Mind GamesRead more