WOD

The Lactate Test

This will be over quickly, but it will never be over quickly enough. Announcements New T shirts shipped yesterday and will be in next week Town hall meeting February 19th at 6:30pm We will be hosting Nick Shaw of Renaissance Periodization Nutrition on May 13. Nick Works with a lot of high level crossfit athletes […]

WOD

Hump Day

Keep working your butts off guys, the week is almost over! Announcements Town hall meeting 19 February Shirts ship 1 February We will have a price posted for the Renaissance Periodization Seminar were are holding this may on Friday A. Warm Up Group General 2 Sets Elevated Pigeon Pose x1 min ea side Kettle bell […]

WOD

The non mirror muscles

Your posterior chain needs love too, so let’s get after it today!   Announcements Town hall meeting February 19th at 6:30! Your shirts will ship 1 February! I will post more information about the Renaissance Periodization seminar we will be holding this May on Friday! A. Warm Up Group General 3 Sets Row 250m. 10 […]

WOD

Test Day #1

Today we’ll test out one of this months Strength pieces! Make sure you get in here! Announcements Friday 19 February at 6:30pm we will have an IronBorn town hall meeting. please try to be there! A. Warm Up Group General 3 Sets Sotts Press x5 Band Pull Aparts x10 Jerk Wall drill x10 B. Skill/Strength […]

WOD

Mentality Monday

Identify your point of view: Self-examination is a key to being a successful athlete. (Actually the key to just about anything) Take some time and answer these questions. Write them down, the only wrong answer is not answering. Spend 15 minutes writing down answers to the questions below; go do your training for the day. […]

WOD

Fridays At 5pm

Announcements Please remember that Friday Nights At 5 will take place at….well..5. We are now a ROMWOD Affiliate. You may all now stream ROMWOD without direct cost to you, speak to Jon to learn how! A. Warm Up Group General 2 Sets Spiderman Crawl x25 yds :30 seconds goblet squat hold B. Skill/Strength Squat Clean […]

WOD

Test Week Day 4

Can’t wait to see what you guys bring to the table today, keep killing this week!! Announcements Friday class has been moved from 5:30 to 5pm A. Warm Up Group General Foam Roll 2 sets Glute Activation circuit Banded hip flexor stretch B. Skill/Strength 15 mins to establish a 1RM back squat Rest as needed […]

WOD

Re Test Week Day 3

The PR’s have been dropping in record number so far this week. I’m psyched, this is the fun part of coaching, watching all the heard work you guys have been putting in pay off! Keep killing it this week guys! Announcements Friday Night Fights will now be known as “Friday’s at 5″….guess what time it […]

WOD

Re Test Week Day 2

Keep kicking ass guys, can’t wait to see all the PR’s you guys hit this week!!   Announcements Guys night this Saturday, talk to Jon for the details! A. Warm Up Group General Foam Roll 2 Rounds of: Hands only inchworm x6 reps Cocky Walk x25 yds Groiners x10 B. Skill/Strength 15 mins to establish […]

WOD

Mentality Monday- The Iron

“The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, […]