Holiday Schedule

Tue, Dec 31    – Morning Classes ONLY
Wed, Jan 01   – Noon “Hangover WOD” ONLY


It’s that time. Re-evaluate your goals and adjust your day to day accordingly!

The board is wiped clean. Set some new goals for the first half of the year. They can be attendance, performance, work, family, or even faith related. Your choice. Keep them private or make them public. Write them down and put them somewhere you can see them daily. It should serve as a constant reminder of what you are driving towards.

Remember, it’s a lifestyle. Not a single day, but every day. Every meal, every training session. Every little thing you do builds who you are and who you become in the future. Every decision you make daily, will culminate and eventually determine whether or not your goals are are met.

Set your goals, figure out what you need to do in order to reach them, and go do it. As always our Coaches, particularly Laura and I, are here to help and advise in any way we can.

Better, Stronger, Faster. 2014.


1A) 1 Press + 3 Push Press 4X1
Perform one strict press, then 3 push presses
Rest 60 seconds
1B) Hollow Out Hold 4X60 sec
Rest 60 seconds

2) Three rounds for time of:
12 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
30 Double-Unders


Day 2 of the Invictus Online Comp Workouts

7) Take exactly 20-minutes to build to a 1-RM Snatch.

When the clock reaches 20:00, begin Event 8…
8) For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders

Don’t be a hero. This should be a 20 minute’ish workout. Scale accordingly. For example, I’ll probably go 275-185-135, respectively. Should be fun. 

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