1. Wednesday July 18th, 2018

    Weightlifting Wednesday is here! 1. Deadlift 3-3-3-2-2-1-1-1 2. Strict Shoulder Press 1-1-1, Work up to a one Rep Max and hit 3x 3. Squat Clean One Rep Max or One Rep Max Front Squat if not familiar with Squat Clean work Total work time should not exceed 40-45 mim, move along and warm up properly…Read More

  2. Tuesday July 17th, 2018

    Amrap with a Partner in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter…Read More

  3. Monday July 16th, 2018

    Welcome 6 Week Transformation Challengers! Sue's Birthday Wod! 7/14/49 7 RFT 7 HANG CLEANS 55/75 7 PULLUPS 14 AB-MAT SIT-UPS 7 TTB Buy-Out is 69 Burpees and 49 Pushups…Read More

  4. Friday July 14th, 2018

    6 min Amrap 8 Thrusters 75/115# 7 TTB 2 mim rest 6 min Amrap 7 SDLHP U5/115# 8 Pullups Followed immediately by 800m run…Read More

  5. Wednesday July 11th, 2018

    Weightlifting Wednesday is here! 1. Work up to a Heavy Snatch, hit 4x 2. Hang Snatch 3-3-3-3 3. Behind the Neck Jerk 2-2-2-2, work up to a Heavy 2 Rep 10 min per station after instruction…Read More

  6. Tuesday July 10th, 2018

    Two fer Tuesday 150 Wallballs 14/20 10ft target 200 Dubs 80 DB PP 25/55# 70 Pullups 60 Box Jumps 20/24 inches 50 m Wheelbarrow each partner…Read More

  7. Monday July 9th, 2018

    Monday Madness 1. Work up to a 2 Rep Max Backsquat 10 min cap 2. 21-15-9 BackSquats 95/135# 400m run Jerks 95/135# 400m run…Read More

  8. Wednesday July 4th, 2018

    HAPPY 4TH OF JULY! REMEMBER 9AM OMLY DEVIL OF RAMADI V2 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row…Read More

  9. Tuesday July 3rd, 2018

    HAPPY BIRTHDAY MISTY! 6/30 6 RFT 6 Power Cleans 75/115# 6 Hang Cleans 75/115# 6 Jerks 75/115# 6 SDLHP 75/115# 30 Dubs Buy-Out is the amount of kids you have times 2.…Read More