WOD
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Category: WOD
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Tuesday 01/07/14

Strength: (15:00) Deadlift “3 position lifts”. 5 sets, 5 reps. Low weight, Hit your spots. Don’t be a hero. (UP) -Pull to below the knees (pause) -Pull to above the knees (pause) -Finish position (Pause) (DOWN) -Lower to above the knees (pause) -Lower to below the knees (pause) -Lower to floor (pause) WOD: 21-15-9 of: […]

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Category: WOD
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Friday 01/03/14

Skill: 7:00 Handstand Pushups 7:00 Pistols WOD: 3:00 AMRAP 2xKB Clean & Jerk (44/26#) Rest 2:00 3:00 AMRAP Burpees Rest 2:00 3:00 AMRAP Toes-to-bar Cool Down: Row or Bike 100 Calories *Bike with no console = 5min of biking  

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Category: WOD
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Thursday 01/02/14

Strength: 20:00 Establish a 1 rep max on Front Squat Conditioning: 3 rounds of :40/:20s (15:00 total) 1) Taxi Driver with 10# plate 2) Box Jumps 3) Ring Rows 4) Pistols 5) Sledgehammer  

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Category: Commentary
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Happy New Year!!! (Expansion & Promotions)

It’s been a FAST 6 months. In June of 2013, Kevin Pierson and Zack Hiser started working out in Zach & Jenn Dowdy’s alleyway garage in the Riverview neighborhood of Kankakee. It was small, stuffy, and hectic – But raw, exciting, and spontaneous. We all took a leap of faith, with similar goals in mind […]

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