15 December 2015

Whoa, take it easy. You can stop hitting refresh on your browser window, now, it's here!

Its late, so let's get right to the WOD tonight.

15 December 2014

10 Minute AMRAP

Bear Complex (135/95)

So, if you're wondering what this is, you could search you tube of course, but rather than have you find something we are NOT doing (like Rob Orlando's bear complex at 200#-its quite a site to see tho), let me provide you with a video of how we are doing it.

Here is what we will do....

And on another note... We'd like to throw out a THANK YOU to everyone that pitched in for Steven's going away gift of a 7VCF hoodie and also those of you that showed up to say goodbye on Friday.

AND...I'm not done yet. We had our first ever clean and jerk seminar on Saturday. 13 athletes came to dedicate close to 3 hours on this one movement. Nearly everyone hit a PR and/or reported that they feel much more confident and sound in their technique. We met our objectives and there are some cool photos to show it. Check 'em out and take a peek at the whiteboard numbers when you come into the box!

Clean and Jerk seminar pics!

8 comments (Add your own)

1. Steven wrote:
Thanks everyone!! I'll miss seeing you all everyday at the box. But I'll be sure to pop in when I get back up this way. If you're ever in DC be sure to let me know! Y'all are the best - keep up the good work!

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am