FRIDAY – 10.22.10 Front Squat Skill: 10 x 5 Strength: 10.5.3.3.3.3 “Heavy FRAN” – The goal of this workout is to challenge yourself by choosing harder options than you do during traditional Fran.  So if you typically do Fran Rx with 95/65lbs then scale up to 115/95.  If you use less than Rx then try to get as close to Rx as you can and muscle thru it.  Same goes for pull-ups.  If you use say 2 bands, go to 1 and 1/2 or 1.  If you use 1 then go to 1/2 of no band.  If you kip or butterfly then do strict or weighted.  The overall goal is to go heavy so today is a great day to challenge yourself with a few more lbs. or a tougher option.  This will likely feel less intense than traditional Fran due to forced rests because of heavier/harder versions so don’t stress...Read more

THURSDAY 10.21.10 L-sit 30 x 4 “Air Jordan” 30 Box Jumps 20 KBS (53/44/36) 10 HSPU’s 30 min AMRAP Post rounds completed to comments. Throwdown Pics: If anyone has pics from Saturday’s Throwdown please send them my way.  You can either e-mail them or burn them to disk and drop off in my inbox.  POSE Running Clinic: It’s been about 6 months since Nick’s last POSE Running Clinic and I know a lot of you have been asking for one so here it is.  Saturday, October 30th from 10:30-1:30pm.  Read more and register… .Read more

Congratulations to Carlotta V. for winning our first ever FitCamp Music Contest!!! Carlotta put a great mix together that had everyone movin’ and groovin’. If you missed it, don’t worry because we will be putting together a cd of all of the music that was submitted to inspire us all to lift heavier, row faster, and do just a few more pull-ups! Great job Carlotta!Read more

Today’s Workout: Deadlift Skill: 10.10.10.10.10 Strength: 10.5.3.3.3 “Get r Done” – 2 Person teams, only 1 person works at a time.  Complete the following for time in any order. Row 2,500 meters 150 Wall Balls (20/14 lb ball, 10′ target) Run 1 Mile (5 laps) 400m Walking Lunge Post times and thoughts to comments. .Read more

What a Throwdown! Congratulations to all the participants in this weekend’s Team Throwdown, it was an amazing event. The atmosphere was high energy, positive, and motivating, with everyone in their team colors ready for battle. It was a “let down your guard??? kind of day, where people worked together, bonded together, and really showed great community and comaraderie. To fill you in on this fun filled weekend, we had 8 teams, consisting of 3 people per team. Each team had three workouts to complete, using team strategy and fitness to do these workouts as fast as possible. The team dynamics were awesome, everyone took different strategies for each event, and each team had amazing successes along the way. The events (you will hear war stories all week, and see bruises and rope burn!) were a huge success, every team completed each event in amazing time, and really pushed and helped...Read more