Patrick Sullivan

1. Decide on a bedtime in advance, and start planning for it 1–2 hours ahead.
 And consider setting it just a little bit earlier than you want. Just like you can’t go from 0 to 100 in the morning, you… Read more »

12 Days of Christmas Partner WOD   AMRAP10 -12 KBS (24kg/16kg) -11 Push Press (95#/65#) -10 Double Unders *While one person is working the other person s holding a plank **When one partner finishes a round then you switch ***If… Read more »

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

We are coming down to the last couple of weeks of the Holiday Season. With this final push, it can be incredibly challenging to stay on track. Here are some tips that might help you out courtesy of Coach Dan… Read more »

The hot toddy is a quintessential cold-weather cocktail. Toddies are touted as a natural way to quell cold symptoms and they taste utterly delicious when you’re curled up on a chilly evening. A traditional hot toddy is made of whiskey… Read more »

  As a 2-Person Team For Time: 1 Mile run 100x Dead hang Pull up 1 Mile Run 100x Sit up 1 Mile Run 100x Pushup 1 Mile Run 100x Air Squat 800m Run 50x Dead hang Pull up 800m… Read more »

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

In a Team of 3, complete for time: ▪ 1500x American Kettlebell Swing (55/35) *There must always be one partner running 800m, other 2 partners are switching off performing KB Swings. **Break up reps any way you choose   WOD… Read more »