Tuesday, August 20th, 2019

AMRAP x 10 mins
3 Strict Ring Dips
20 sec False Grip Hang

AMRAP x 12 mins
2, 4, 6, 8…
DB Deadlifts (50/35)
DB Snatches (2 DB’s) (50/35)

Starting tomorrow, the next 4 weeks will consist of ring gymnastics work with the goal of refining and bettering your understanding what goes on during a ring muscle up. There will be strength building parts, like dips and hanging. There will also be transition work to break down the most complicated part of the muscle up. Remember that we are on the never ending quest for virtuosity. Just because you can do a muscle up doesn’t mean you you have perfected it 🙂

Check out this video to see what true mastery of the rings looks like!



Monday, August 19th, 2019

400m Run
10 Strict Pull-ups
7 Squat Snatches (185/125)

What we can learn from circus performers 🙂

  • They exercise just under an hour a day
  • Almost no bone density loss up until age 60
  • Slower loss of muscle density

    “The Cirque athletes are not “circus freaks,” says Kriellaars, they’re just very consistent in their exercising and physical activity.”


Saturday, August 17th, 2019

Hero WOD:
10 RFT
10 Thrusters (95/65)
10 Ring Push-ups

namesake photo

US Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Friday, August 16th, 2019

“Shake Weight”
3 Rounds
800m Run
21 T2B
30 DB Snatches (50/35)

Coach Chris’s favourite books:
1) Sherlock Holmes: The Hound of Baskerville – Sir Arthur Conan Doyle
2) 1984 – George Orwell
3) A Clockwork Orange – Anthony Burgess