131218 | wednesday

it’s been a while since we’ve refreshed the page, thanks for the nudge Kyle M., our favorite Marine in Japan!

although the space lacks the sweet ‘old building’ character we previously enjoyed, the spirit of doing work is alive and the new digs have turned into a fine, albeit little, gym.  the common thread is we are all there doing work, pushing ourselves, getting stronger, rehabilitating the effects of life, and staying on the healthy side of the population.

the friendships we’ve collected over the past few years are a bonus.  it is great to have you guys who make or have made us your second home… both regulars, and our regular visitors who stop in when in town.

we stopped the updates since … well, since we have the workouts on the board, and since we have different folks following different programs, and since i enjoy not having to do a daily post because i’d rather go watch Vida chase squirrels (and there are a lot of squirrels around here.) a new post now and again would be nice, so i may start doing that.


saturday | 130601

the new spot is looking good!


Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
800m run

In honor of Navy Chief Petty Officer Mark Carter of Virginia Beach, VA | RIP

saturday | 130518


Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

For time:

50 Wall Balls 20/16#
50 C2B Pull-ups
50 Pistols (alternating)
50 KBS 70/53#

friday | 130517

1a) 3X10 Deadlifts @ 70% – rest 2:00.
1b) 3X10 Bench Press @ 70% – rest 2:00.

notes: A and B should be UB touch & go reps.

For time:

100 Double-Unders
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

wednesday | 130515

7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.


1k row
50 thrusters 45#
30 pull ups