Monday, January 5

Hope everyone had a great weekend!

We had a FANTASTIC turnout for the Bane Social WOD!!

Next one is February 7th!!! Mark your calendars!!!



First full week of 2015. Get in here an tackle your goals!!!!


Make 2015 the year of GAINZ!!!!!!


Write those goals on the chalkboard!!!!!



Monday, January 5




See Whiteboard





Clean & Jerk

1×5 @ 85% of 1 RM


Do a warmup set of about 60%. DO NOT warmup with the bar and then throw on 85%.

10 min. Cap


** If you do NOT have a 1 RM, don’t worry. You can find it next week. Just work on the skill this week. **





10 Rounds

100m Row SPRINTS

30 sec. Rest


*For every meter you go over 100, you owe a burpee. You MUST complete all required burpees within the 30 sec. rest period.*


Score is burpees.






7 KBS (2/1.5)

7 Goblet Squats (2/1.5)