Baby, it’s Cold Outside

​No, it’s NOT time for holiday music yet. And no, it’s not THAT cold… but the darker, colder mornings are making it a little bit harder to crawl out of bed.

After hitting snooze 15,000 (actually, 4) times this morning, I decided to get up and get moving. Turns out, it was a treat, and I feel MUCH better, even before coffee.

Next time the bed covers are too inviting but you have $h*t to do, give it a shot!

10 minutes… or so

10 mountain climbers/jumping jacks
10 squats
10 PVC (broomstick) pass throughs
10 PVC behind the neck press
10 PVC good mornings (go figure!)
10 cossack squats (lateral lunge), holding on to pole, wall, etc for balance

REPEAT, adding any stretch or movement you need.

If you CAN get in a jog, even around the block, even better. Get some vitamin D!

Make the movements easy and spend extra time in a position when you find a great stretch.

Go crush your day!!

Coach Heidi


No Excuses Challenge ends Sunday, October 21st

We’ll all REDO the baseline workout on Monday the 22nd. A separate email will include logistics for the wrap up AND details. Winner will be announced Monday, October 28th!

Hale-O-Ween: Thursday, Oct 31st

We’ll celebrate our 6th anniversary with a Halloween WOD (costumes encouraged!). Your coaches ALWAYS have some tricks up their sleeves. Hehehe.

Workout will be family (and kid!) friendly–all welcome. NOTE: our last class will be at 4:30pm! (5:30pm and 6:30pm are cancelled).

Guest Day: Saturday, November 2nd

8am and 9am at Hale. Bring your family, friends, or friendly strangers to this all-levels class. FREE.

Workouts for the Week:


NXC baseline

3 Rounds for time:
400m run
40 squats
30 sit-ups
20 push-ups
10 pull-ups

(20 min hard cap)

Jumping pull-ups


Against a running clock:

3 RFT:
15 KB swings (70/53)
100m run

at 7:00, start:

3 RFT:
15 hang power clean (75/55)
20 double unders

at 14:00, start:

3 RFT:
16 front rack lunges (75/55)
150m row

KB: 53/35
single unders

Weight is light on everything except the KB swing–the heavier swings mean you’ll be a bit more out of breath. Push through and hit those runs hard. All other sets should be unbroken and quick with cycle times. Goal today is SPEED.

Each section has a 5 minute cap, though you’re likely looking at more like 3:30-4:00 if you GO FOR IT (which you should). Consider each as a sprint, and leave yourself as much rest as possible. Team up with 2 other buddies and rotate through these as stations. Log 3 separate times today–SugarWOD should total them up for you 🙂

Wednesday–TRAIN (strength day)

A. 3 Rounds:
2 min run/row
2 min AMRAP:
10 lunges
5 inchworm + push up

10 banded pull aparts (palms up)
10 face pulls

B. Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Work all sets at a heavy-ish load (80% of 1RM). Note, today is more of a training day than most Wednesdays. Thursday will ALSO be simple, in preparation for Friday’s Open WOD.

C. Mobility

Pec smash
Focus on WHOLE muscle–sternum to arm bone

Note: today is a bit more of a training day than most Wednesdays due to schedule shift of the Open.


A. 2000m row for time.

OR: 100 cal airdyne

If you do this correctly, it’ll hurt… A LOT. Pick an aggressive pace. For first 500m, start strong but NOT all out. Settle in (a few seconds off your split times) for middle 1000m. BUILD the last 500m. This is “PERFORM” pace but the total day should feel like training, not a soul wrecker.

B. 15 mins to work on gymnastics, handstands, and HS walking

15 mins for quality:
5-8 strict T2B
(sub 30s hollow hold or vee ups)
10 prone (arch) PVC pass throughs
15 air squats
HS walk attempt


Open 20.3 TBA


5 rounds for time of:
400-m run
15 left-arm kettlebell snatches (44/26)
15 right-arm kettlebell snatches

Long burner–KB snatch is fairly technical, but a fun skill to learn. Scale to lighter weight or DB snatch if you’re getting knocked around by the KB.


6 Rounds for time, in pairs:
46 Double unders
7 Hang Power Cleans (115/75)
4 Front Squats (115/75)
1 Shoulder to OH (115/75)

6 Rounds
46 Double unders
7 Hang Power Cleans (155#/105#)
4 Front Squats (155#/105#)
1 Shoulder to OH (155#/105#)

92 single unders
Hang power cleans (95/65)
front squats (95/65)
S2OH ( 95/65)

Think of the lifting as a barbell complex and aim to get it done in one go! That should be fun!!

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