Monday WOD Jan. 23rd

“The Jerome” BIRTHDAY WOD!!!!! 3 Rounds for time: 50 Double Unders 20 Overhead weighted lunges (45/25) 400m Run 25 push press(95/65) 200m Run 2 Rope climbs 50m Run 10 Burpees   AND   As if that wasn’t enough . . . Today we begin our Burpee Challenge!!! The idea is to complete burpees each day…

MLK Day WOD 1-16-12




Squat Cleans 135lb

Ring Dips


Tabata your Weakness


“Returning violence for violence multiplies violence, adding deeper darkness to a night already devoid of stars. Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” – Dr. Martin Luther King (1929-1968)

Friday WOD Jan. 6th

For time: 10 muscle ups 75lbs push press 100 reps Run 1000 meters “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”…