• 6 October 2017

    Friday October 6th, 2017

    STRENGTH:
    Back Squat
    (75%/4)x5

    WOD:
    For Time
    15-12-9-6-3 Sumo Deadlift (225/155#)
    30-24-18-12-6 Weighted Situps (45/35#)

    ACCESSORY:
    3x8 Strict Press
    3x12 IYT Flys - Youtube Link
    3 x 10 Banded Face Pulls - Youtube Link

  • 25 September 2017

    VIEW FROM THIS WEEKENDS CAMPING TRIP TO MORAN STATE PARK!

    Monday September 25th, 2017

    STRENGTH:
    For Time
    7 Legless Rope Climbs

    WOD:
    *To be performed in teams of 3, relay style.*
    25:00 AMRAP
    10 Bag Zercher Reverse Lunges (70/50#)
    10 Alternating Bag Shoulders (70/50#)
    20 Lateral 2-foot Bag Hops
    100m Run

    ACCESSORY:
    Weighted Pushups
    *3 sets of 10 reps. Plate on back.*
    Cable Crossover Chest Fly - Youtube Link
    *3 sets of 10 reps each side, varying weight using the crossover symmetry bands*

  • 26 September 2017

    Tuesday September 26th, 2017

    STRENGTH:
    For Time
    75 GHDSU

    WOD:
    "Harley Love"
    6 Rounds:
    13 Thrusters (95/65#)
    14 Pull-ups 

    ACCESSORY:
    Single Arm Dumbbell Row
    *3 sets of 12 reps*
    Single Arm Lat Pull Down
    *3 sets of 12 reps. Band on rig, sitting on floor.*

  • 27 September 2017

    Wednesday September 27th, 2017

    STRENGTH:
    Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    85%/1)x3

    WOD:
    4:00 AMRAP
    400m Run
    15 Burpees Over Bar
    Max Power Cleans (135/95#)
    4:00 Rest
    4:00 AMRAP
    400m Run
    10 Burpees Over Bar
    Max Power Cleans (155/105#)
    Rest 4:00
    4:00 AMRAP
    400m Run
    5 Burpees Over Bar
    Max Power Cleans (185/135#)

    ACCESSORY:
    Mobility - TFL Smash - Youtube Link
    T-Spine Opener - Youtube Link


  • 28 September 2017

    Thursday September 28th, 2017

    STRENGTH:
    Romanian Deadlift
    6 sets of 3 reps @ 80% of 2RM Backsquat

    WOD:
    15:00 EMOM
    Odd: 50 Double Unders
    Even: 13 Burpees

    ACCESSORY:
    Single Leg Box Jumps
    *5 sets of 3 jumps each leg*
    Hurdle Jumps - Youtube Link
    *5 sets of 3-5 jumps*

  • 29 September 2017

    Friday September 29th, 2017

    STRENGTH:
    Snatch
    60%/1
    70%/1
    75%/1
    80%/1
    85%/1

    WOD:
    For Time
    30 Calorie Row
    30 Box Jump Overs (24/20")
    30 Power Snatch (75/55#)
    30 Toes to Bar
    30 Power Snatch
    30 Box Jump Overs
    30 Calorie Row

    ACCESSORY:
    Rope Hang Scissor Kick - Youtube Link
    *2 sets of 20 reps*
    Suitcase Barbell Hold - Youtube Link
    *3 sets of 1:00, max weight possible*

  • WEEKEND FESTIVITIES

    • CAMPING TRIP AT MORAN STATE PARK SATURDAY AND SUNDAY (23/24)
    • GYM CLOSED FOR CAMPING TRIP 
    • NO SATURDAY PARTNER WODS (23RD)
    • NO SUNDAY OPEN GYM (234TH)
    • COME TO ORCAS AND PUT YOUR FITNESS TO WORK, SWIMMING, HIKING, BIKING, ETC. 
    • GET OUTSIDE AND ENJOY ONE OF THE LAST WEEKENDS OF SUMMER
  • 18 September 2017

    Nice job to all our competitors this weekend at the Spartan Race! Way to go!

    Moran State Park Camping Trip - THIS WEEKEND!

    Monday September 18th, 2017

    STRENGTH:
    Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    85%/2
    (90%/1)x2

    WOD:
    AMRAP 18:00
    18/12 Calorie Row
    15 Box Jump Overs (24/20")
    12 TTB
    9 DB Front Squats (50/35#)

    ACCESSORY:
    Viking Sloth Press 3x10
    *2 DB held in front rack, sit into bottom of squat position, and complete shoulder press while staying in bottom of squat position. Go light on weight, as mobility requirement is high*


  • 19 September 2017

    Tuesday September 19th, 2017

    STRENGTH:
    10 Rounds
    30 Sec Plank
    30 Sec Reverse Plank

    WOD:
    3 Rounds for Time:
    800m Run
    20 GHDSU
    5 Back Extensions

    ACCESSORY:
    Mobility - Lacrosse Ball - Foot smash - 1-2min each foot
    *while seated, run foot over lacrosse ball, hunting for any tightness or stiff areas, breaking up any adhered or uneven tissue*

  • 20 September 2017

    Wednesday September 20th, 2017

    STRENGTH:
    5 Rounds for Time
    10 Box Step-Ups
    5 Wall Walk-Ups

    WOD:
    10 Deadlifts (275/185#)
    20 Mountain Climbers
    8 Deadlifts (315/225#)
    30 Mountain Climbers
    6 Deadlifts (365/255#)
    40 Mountain Climbers
    4 Deadlifts (405/285#)
    50 Mountain Climbers
    2 Deadlifts (425/295#)
    *One barbell allowed, change your own weights.*

    ACCESSORY:
    Single arm DB incline bench press 3x10
    *one DB, 10 reps then switch arms*

  • 21 September 2017

    Thursday September 21st, 2017

    STRENGTH:
    3 Rounds of
    1:00 Max Effort Ab Roll Outs
    10 GHD Raises

    WOD:
    AMRAP 18:00
    15 Calorie Airdyne
    12 DB Push Press (50/35#)
    30 Air Squats

    ACCESSORY:
    Pinch Grip Hold 5x:30
    *one hand at a time, using a 10/15/25/45# plate. Thicker = more challenging*

  • 22 September 2017

    Friday September 22nd, 2017

    STRENGTH:
    EMOM x 10:00
    Even: 6 Strict HSPU
    Odd: 20 Banded Deadbugs

    WOD:
    AMRAP 4:00
    27 Hang Power Cleans (135/95#)
    27 Wallballs (20/14#)
    27 Calorie Bike
    Rest 4:00
    AMRAP 4:00
    21 Hang Power Cleans
    21 Wallballs
    21 Calorie Bike
    Rest 4:00
    AMRAP 4:00
    15 Hang Power Cleans
    15 Wallballs
    15 Calorie Bike

    ACCESSORY:
    DB OH Lunge 2x50'
    *single DB*

  • 11 September 2017

    Monday September 11th, 2017

    The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001m) and the 9 movements, all including 11 repetitions. The 125-pound thrusters represent the deaths that occurred at the Pentagon; Flight 77 and Flight 93 are combined and represented in the 170-pound power cleans and deadlifts, and the 110-pound push jerk signifies the number of floors in each of the Twin Towers.

    Pay your respects and tribute to those who were lost. Never Forget - 9/11. 

    9/11 Tribute WOD

    2001m Row or 2001m Run
    11 Box Jumps (30/24")
    11 Thrusters (125/85#)
    11 Burpee Chest-to-Bar Pull-Ups
    11 Power Cleans (170/120#)
    11 HSPU
    11 KB Swings (2/1.5 pood)
    11 Toes to Bar
    11 Deadlifts (170/120#)
    11 Push Jerks (110/75#)
    2001m Row or 2001m Run




  • 12 September 2017

    Tuesday September 12th, 2017

    STRENGTH:
    Clean and Jerk
    60%/2+1
    70%/2+1
    75%/2+1
    80%/2+1
    (85%/2+1)x2
    (90%/1)x2

    WOD:
    "Grace"
    30 Clean and Jerks (135/95#) 

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