All the Rest

Sunday, November 10, 2019

Happy Birthday Julie B, N8, Nikki B and Nick H!

Work Out of the Day



  1. Schmalls-Hero
    800M Run
    Then 2 rds of
    50 Burpees
    40 Pull ups
    30 Pistols
    20 KB swings 53/35
    10 HSPU
    800M Run


  1. PJ 3×3
    SJ 5×1
  2. Alt Tabata DL/DU 225/155



  1. Clean pulls 7×2
    Then 1RM PC
  2. For Time:
    100m sprint
    PC @ body weight
    (sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC…)



  1. Session 4 of 4
    Front squat/back squat
    12 rounds (6 each)
    2 front squats
    4 back squats
    From the rack. Increase from last week to 74% 1RM BS
  2. Strict press
    10×2 90% 1RM
    Rest 90 seconds between sets


  1. Mini Trot
    1x 800m run
    Rest 3 min
    2x 400m run
    Rest 2 min
    3x 200m run
    Rest 1 min
    20′ cap #TIGHTCAP
  2. AMRAP 5′
    70/50 cal row
    ME WB (20/14)
    Rest 5 minutes
    AMRAP 5′
    50 WB (20/14)
    ME cal row



Have you checked out our paleo store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.


New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.


While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!