WORKLOAD: Push Press 6 sets of 2 (85% of Max hit on 14 JULY 2011) Rest 5 minutes then: Complete for time: 200m Run Max Set Kipping Pull-ups Rest 45s & Repeat for 5 rounds NOTES: Tomorrow is our Olympic lifting club!  Be there or be square (6-8).  For the kipping pull-ups remember to try and … Continue reading


WORKLOAD: “Dara” 4 Rounds: 400m Sandbag shoulder carry (1/4 body weight) 20 Back Sandbag Squats   NOTES: Please read the sheet posted in the workout room.  One of our own recently completed her last day of treatment and has reached a milestone all too many have to reach for everyday.  She has been a beacon … Continue reading


WORKLOAD: Pick a MobilityWOD of your choice Then: Power Clean  5 Cluster sets of 3 Power Cleans *1 set of the cluster set = 3 reps of power cleans seperate by 30s rest each (1 rep, 30s rest, 1 rep, 30s rest, 1 rep). **Rest 90s inbetween sets Then: 3 Sets of Max Rep Pull-ups or Inverted … Continue reading

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...