3min AMRAP: 100ft shuttle sprint 15 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 12 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 9 power cleans We all know how to use our muscles but do you know what’s really going on in there when you do? The video above is an entertaining, and slightly cheesy, introduction into the details but hey, we all have a body and I think we should have some basic level of knowledge of how it works. After all, your stuck with this one for life! As you watch and hear the explanation of all the millions of details that go into it keep in mind that this happens every time you move anything, and even when you don’t purposely move anything (like breathing or your heart beating). The body really is an incredible tool!Read more

50-40-30-20-10 reps for time of: GHD sit-ups kettlebell swingsRead more

BSU 3 rounds for time of: 7 thrusters 15 muscle-ups 10 power snatches I made this one from NomNom Paleo last week and I don’t think I’ve ever made an easier recipe. Like the rest of her recipe’s, it’s also delicious. Is it me or does it seem like 90% of fish recipes are salmon? This one isn’t! Give it a shot and let me know what you think. Enjoy!Read more

For time: Row 30 calories 30 handstand push-ups 30 L pull-ups sumo deadlift high pulls, 30 reps 30 inverted burpees 30 toes-to-bars Row 30 calories Have you seen this film? It’s pretty awesome! Australian actor Damon Gameau subjects himself to 2 months of eating the Australian average daily intake of sugar (40 teaspoons per day!). At the beginning of the experiment he thinks there is no way he’ll reach that amount daily because he’s not doing it by eating what most would consider junk food (candies, sodas, etc.) but instead by eating pre-packaged “healthy” items. On morning 1 he puts together his breakfast of cereal, yogurt and apple juice and quickly finds that he is already at 22 teaspoons! It’s not a perfect experiment by any means but one thing that I’m happy they paid attention to was his caloric intake and they kept it the same as what it was...Read more

27-21-15-9 wallball clean and jerk Come in and work out that soreness from the dance floor last night!Read more