4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Class update for Friday

Sorry for the late notice Tribe, but I just found out Gracie’s last day at Bball camp is a morning session rather than afternoon, and her championship game is during the 10 am class  time. This class  will be cancelled for today only, All of our other classes are still on for Friday! So sorry for any inconvenience! See you at another class time! Thanks for your understanding!


Hopper model

B- “Kelly”  5 rft 400m run 30BJ 30WBS


I – 20:00 to max Front squat or squat clean then “Fran” 21-15-9 thrusters /pullups


N – 5k gone bad 1k /75 push press /1k/ 75 sdhp / 1k /75 burpees / 1k/ 75 sit-ups /1k


G – “Double Grace” 60 CJ for time with a focus on a Grace pr, then finish strong on DG

O- “The Chief” 5-3:00 rounds 3 cleans 6 push ups 9 squats 1:00 rest


June 5-9 2017


This week’s focus is learning yourself. When the WOD’s are programmed, the chosen RX loads and movements are made to provide a certain stimulus. This week, rather than providing an RX load, we will only provide you with the desired minimum end result. It will be your task to design your WOD appropriately to meet that goal stimulus. If you over budget, no biggie, you learn. If you under budget, no biggie, you learn. Far too often I feel like we have tunnel vision and only see loads on the board, and fixate on them. If I say do 30 thrusters for time and put the RX load at 225/155, many of you will do it. But if then intent is sub 5:00, fewer will hit that. If I say choose a weight that will challenge you for sub five, but that you believe you can do, what would that load be? That’s the question this week. And not just for loads, but for scaled movements or volume as well. Can you do a muscle up? Yes? Great! Can you finish 20 in 3:00 after some work? No? Maybe a scale is appropriate if the goal is to finish the reps! Take a long hard look at this week’s program, and ask yourself, how can I meet the minimum goals or even exceed them, while still making it a challenge. I will provide feedback for you if needed and tell you what I think might be right for you, but I’d like you to try getting to know yourself better. It can be paramount in strategizing WODs!


Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 cal row

From 3:00-6:00

2 rounds of:

12 overhead squats

12 cal row

From 6:00-9:00

2 rounds of:

14 overhead squats

14 cal row

Etc., following same pattern until you fail to complete both rounds

Minimum goal : get into the 16 round

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
Thrusters , 15 reps

Minimum goal: 8 rounds


Complete as many reps as possible in 8 minutes of:

With increasing  loads each round

deadlifts, 10 reps

15 box jumps

deadlifts, 15 reps

15 box jumps

deadlifts, 20 reps

15 box jumps

deadlifts, 25 reps

15 box jumps

deadlifts, 30 reps

15 box jumps

deadlifts, 35 reps

15 box jumps

Minimum goal: finish 30 deads round


Complete as many rounds and repetitions as possible in 14 minutes of:
60 -10m runs
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Minimum Goal: finish the cleans



Bench press

Bar facing burpee

Minimum goal: sub 12:00