STRENGTH: DL 8.8.8.8 across at around 90% of your 5rm   WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September:     Read more

STRENGTH: NONE WOD (Project): Partner Wod- Tire Drag 4 laps (45/35) 4 Rope Climbs SB Run 5 laps (60/40), together, alt laps 5 Rope Climbs Run 4 laps,alt 4 Rope Climbs L1- Ropes L2- Sit to stands (2:1 ratio) L3- V-rows Super Food September: Sweet Potatoes An incredibly satisfying vegetable, a four-ounce sweet potato holds more than 100% of our daily supply of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. Together, these nutrients work together to protect your body against cellular damage of all types, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution). They’re also one of the best foods for muscle recovery after a tough workout. And there are more ways to eat them than just baked and boiled (skip ones topped with marshmallows). Try stirring cooked, diced sweet potato into chili or your...Read more

A big CONGRATS to our athlete, Anthony.  He took on the Spartan Ultra Beast this weekend up at Killington.  Congrats Anthony! STRENGTH: Pull-ups, 2 sets of ME, on 2mins, then OTMEM x 10mins -Hang- :20sec of the min -Chin over bar :20sec Chin over the bar – Strict 1-5 OTMEM -Strict CTB- 1-5 OTMEM On 2mins, score is best set (usually 1st or second set) WOD (Cleaning Annie): 50-40-30-20-10 D-under Sit-up 10 Power Cleans between each set (@ your grace weight) L1- 135/95 L2- 1/2 D-unders, 95/65 L3- start at 40, singles x 2, 65/35 Super Food September: Walnuts  Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce,...Read more

STRENGTH: Back Squat 8.8.8.8. across at around 90% of your 5rm WOD (Carnegie): 4min ME WBs Rest 2min 4min ME Row for Cals Rest 2min 2min ME WBs Rest 1min 2min ME Row for CalsL1- 20/14 to 10ft L2- 14/10 to 9ft L3- 10/6 to 8ft Super Food September: Cinnamon Cinnamon has become one of the most powerful healing spices earning the ranks of a superfood. Studies have linked cinnamon to improved blood sugar in people suffering from diabetes. Cinnamon is also indicated to have antibacterial, anti-parasitic, and anti-fungal properties. Cinnamon is also high in manganese, iron, calcium, and fiber all beneficial to the body. The health benefits of this super spice continue to be revealed through ongoing studies but it has long been used in traditional medicine. It’s exciting to discover cinnamon benefits have grown beyond apple pie and spiced cider to a superfood good for your health.Read more

STRENGTH: Bench Press 8.8.8.8 across at around 90% of your 5rm WOD (Coupon): 20 Box Jumps  15 TTB 10 push jerks  X4 rounds, 2mins rest in between rounds L1- 135/95, 5 bar M-ups or TTB L2- 95/65, Knee raise L3- 65/35, V-ups Super Food September: Flaxseeds Flaxseeds are not only a good source of fiber but also loaded with alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid shown to reduce inflammation in the body. Flaxseeds also contain lignans. Lignans are a type of plant compound known as polyphenols. These precursors contribute to reduced rates of certain hormone-related cancers.Other anti-inflammatory properties of flax seeds have been helpful for acne and asthma conditions. Ground flax is an excellent source of fiber and helps to alleviate digestive problems. Flaxseed is nutrient dense and rich source of healthy fat. Flax is a remarkable superfood full of minerals, incredible fatty acids, and usable protein. Health benefits are...Read more