1. Tuesday February 20th, 2018

    Two fer Tuesday! One Athlete completes a round while the other athlete does 15 Box Jumps 20/24 inches. Athlete rests after the Box Jumps for the next round. 8 Rounds 7 Thrusters 55/75# 10 SDLHP 55/75# 7 CTB Pullups…Read More

  2. Thursdsy February 15th, 2018

    HAPPY BIRTHDAY BRUCE! 2/13/85 1. Find a 2 rep Heavy Power Clean, then hit 2x5 so 2 reps for 5 sets 2. Hang Cleans, moderate weight, 3x5 3. 30 Strict Pull ups, 30 kipping Pullups 32 burpees with a one foot jump!  …Read More

  3. Wednesday February 14th, 2018

    HAPPY VALENTINE'S DAY!  BRING YOUR SWEETIE OR FRIEND! PAIRS OF 2 1 mile run, 250m each tag team style 100 KB Swings 16/24 kg 50 Box Jumps 20/24 inches 200 Air Squats 50 DB Snatch 35/55# 100 Shoulder Press 65/95# 200 Steps Walking Lunges Obviously modify as needed and if you have a guest you do most…Read More

  4. Tuesday February 13th, 2018

    Bring your Sweetie on Valentine's Day or just a friend! Two fer Tuesday will be held Wednesday for partner wod. 1. Find a Heavy 2 Rep Max DL, hit it 5x 2. 200m KB Carry 24/32 kg, buy-in, 3 RFT 20 KB SDLHP 24/32 kg, 30 Steps Walking Lunges holding KB on your shoulder, 20 Pushups with one hand on the …Read More

  5. Monday February 12th, 2018

    nWelcome 6 Week Transformation Challengers! "Manic Monday" 1. Find a one rep Max Front Squat,  10 min max 2. 3 RFT "Michael" 800m Run 50 Hip Extensions 50 Abmat Situps…Read More

  6. Thursday February 8th, 2018

    "Thirsty Thursday" "Nancy and Randy Meet" 400m run 15 OH Squats 65/95# 400m run 15 Snatch 65/95# 400m run 15 OH Squats 400m run 15 Snatch 400m run 15 OH Squats 25 min cap…Read More