Monday, August 30, 2010

Were back!

We have returned from another epic Grand Canyon rafting adventure. We spent 16 days traveling 226 miles with 6 Canadian friends. No flips, one swimmer, one kayak swimmer, one leaky raft, one near miss from a rock fall (size of a kitchen table), 650 beers (all Paleo of course), kubb, cold rain, temp over 105 F, 18 foot rafts that weighed more than a ton, daily hikes to clear waterfalls, and tons of fun. We missed everyone at our box and look forward to getting you in shape for the ski season. 

Friday, August 27, 2010



Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups


Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Around the Block

2 Round for time:

Lift weight from ground to overhead (1,500 men or 1,ooo women)
Run 200 meters to bottom of wooden stairs
25 KB Swings
Run 100 meters to baseball diamond
Bear Crawl around bases
Run 400 meters back to gym


As a team complete the following movements:

300 Pull-ups
400 Push-ups
5oo Sit-ups
600 Squats

Locals Glade

5 Rounds for time:

10 Front Squats (95/65)
10 Box Jumps (high box/tire)

Friday, August 13, 2010

Kanab Creek

AMRAP 15 Minutes:
30 OH Lunges (45/25)
10 Ring Dips

Upset Rapid

4 Rounds:
Run to Conoco (1/4 mile)
10 Box Jumps
10 Thrusters (65/95)
10 Push ups

Dubendorff Rapid

7 Rounds:
Handstand Holds (max time)
15 Ring Pull ups

Elves Chasm

Every Minute on the Minute:
1 pull up: 1st minute
2 Pull ups: 2nd minute
3 Pull ups: 3rd Minute

Max Rep Push ups (rest and your done, unless in plank position)

Serpintine (or Death by Tabata)

For 8 Minutes:
20 seconds Dead Lift
10s rest
20 seconds Burpees
10s rest
20 seconds Dead Lift
10s rest
20 seconds Burpees

tabata tuck ups

Cindy's Snatch (not an offical stop of the Grand, yet)

AMRAP 15 min
2 Power Snatches (95/65)
2 rounds of:
3 Pull ups
5 Push ups
7 Air squats

Vaseys Paradise

10 Handstand Push ups
20 Skin the Cats
30 Tricep Push ups
40 Laces to Laces
50 Clapping Push ups
40 Box Jumps
30 Burpees
20 Strict Pull ups
10 Muscle ups

Lee's Ferry

7 Rounds and 3/4 Body Weight

9 Dead Lifts
6 Squat Cleans
3 Push Jerks

The Grand Brachles

Teresa and Andrew Brachle are rafting down the Grand Canyon and these next workouts are officially named after each section they hit on the infamous river of epic white water. Let's just hope they are getting a workout in each of the sixteen days they are out there, or else we may actually have a chance and beating them in future workouts. We miss you guys.

Monday, August 2, 2010

Partner Tabata in the Park

4 Minute Tabatas of:

Leap Frog Burpees
Wheel Barrel Walks
Elementary Sit-ups
Buddy Carry
Hamstring Push-ups