Rep Shaving

Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 95-lb. overhead squats, 15 reps This is one of those posts that no coach wants to write, but sometimes it has to be done. We want to take a moment to address the rep shaving...

Who’s Running the Bolder Boulder?

For time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups As we roll toward Memorial Day, it can mean only one thing in Boulder, Colorado – The BolderBoulder 10K! We’ve heard rumors that a few shop athletes have run the race...

Erg WODs Will Come Off Schedule for Summer

21-18-15-12-9-6-3 reps for time of: Triple-unders GHD sit-ups 185-lb. deadlifts Check out the video below for some great tips on how to get triple unders in today’s workout. As the school year comes to a close, weekly Erg WODs will come off the schedule...

Berkeley vs. Big Soda.

Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent  U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered...

2016 Spring Challenge Details

Hang Power Snatch 5-5-5-5-5 The Spring Food Challenge is just around the corner!  Have you signed-up?! Next week is Intake Week! Please come to one of three Chalk Talks next week to learn more, ask questions, and get this thing started right! Chalk Talks Wednesday,...

We’re Making Things Easier

Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only.  At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After...