HCF Btown Beat Down from Commissioned Artworks on Vimeo.

In teams of 2:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets.
You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.


July 2, 2014

“Maybe it’s the post-Open letdown. Maybe you’ve just come off a competition. Maybe your work is extra stressful right now. Or maybe it’s just life. Whatever it is, we all go through times where our motivation seems to have evaporated like those sweat angels on the floor of the box. What can you do to kick start your motivation again?”
I Don’t FEEL Like It

A. 10 min of clean (power and full) + split jerk skill work.
B. 10-12 min: 5 rounds x 1 rep of the following complex:
1 power clean + 1 full clean + 1 split jerk.
*working up each round to a moderately heavy single.
C1. 5 rounds x 2 reps Back squat @ 80-85%.
C2. 5 rounds x 20 reps GHD/abmat situps. Between rounds of Backsquat.


*review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for wod
Alternating Tabata: 105/155#
Use same weight for DT.
20 seconds work x 10 seconds rest x 8 rounds (12 min total)
Hang Power Clean
Push Jerk



As I progressed, I was really drawn to anything with a barbell. I started lifting heavier and heavier and with that I was getting stronger and stronger. I learned to be okay with someone calling me, “a beast” in the gym, something I HATED being called when I was younger. Now, it made me feel like a badass.
I knew my body was changing, and I loved it.

Why I Love My Legs

Thanks Wil Fleming from Force Fitness for conducting our Clean and Jerk seminar Saturday! Look for more from Wil coming soon!

Thanks Wil Fleming from Force Fitness for conducting our Clean and Jerk seminar Saturday! Look for more from Wil coming soon!

A. 10-15 min handstand walk progression. box/wall/wall walk in

B. EMOTM x 12 min:
Odd: 45 seconds of handstand progression you can stay consistent with.
Box rock from side-side/kick up rock from side-side/ distance from wall-walk in.

Even: 10 tall box jumps (24/30)




The ‘Position’: Bar Dips , Ring Dips
A. FIRST: show the ring dip, stationary dip, and box dip.

1. Box Dip: good posture, shoulders dip below elbow. 2-3 reps.
Move forward if proficient with Box Dip.

2. Straight bar:
A. static hollow body hold w/ external rotation. 2-3 rounds of a 10 second hold. Modification is having a box underneath the straight bar for raised floor.
If they cannot hold for 10 seconds, go back to box.

B. straight bar dip with press and needs more than green band

C. Straight bar dip with press and can use blue band or RX: practice 2-3 reps.
The dip should try to maintain external shoulders through the press into lock out.

3. Rings: static hollow body hold with external rotation (thumbs turned out at 11 & 1). 2-3 rounds of a 10 second hold.

4. ring dip with press (stay in hollow body) + pressing through with turn out as above. 2-3 rounds of 3 reps.*only allow a person to do ring dip or modified ring dip with band IF they can do a solid dip on bar with assistance & hold them selves on the static ring hold without failing.

B. EMOTM x 12 min:
odd: max dips in 30 sec.
even: 12 heavy russian swings (53/70#)