1. Friday March 22nd, 2019

    5 Rounds Not For Time 7 Tire Flips 50m Sprint 25 Air Squats (tabata style) 50m Sprint back Make sure you have sufficient rest between SPRINTS to actually Sprint.…Read More

  2. Thursday March 21st, 2019

    Jorge Jorge Jorge.............. What is the fight gone bad wod? “Fight Gone Bad” 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. Jor…Read More

  3. Wednesday Match 20th, 2019

    HAPPY BIRTHDAY JORGE! WE WL HONOR YOU TOMORROW WITH A SPECIAL WOD! BUT TODAY........ 1. BACKSQUAT 75% X 3/1, 80% X 3/3, 85% 3/2, 93% 1/4, first numer is reps, second is sets 2. BEHIND THE NECK PUSH PRESS WORK UP TO A HEAVY ONE REP 3. YOKE CARRY 30M MAX X 3, OR STONE CLEANS, DROP ON A DOUBLE MAT, DON…Read More

  4. Tuesday March 19th, 2019

    TWO FER TUESDAY! 16 MIN AMRAP 5 SQUAT CLEAN THRUSTERS/110#, make sure you Squat Clean them all 10 HINDU PUSHUPS 7 SDLHP 75/110# One athlete does an entire round while yhe other athlete rests. One works, one rests. Goal is to get as many rounds in as possible in 16 minutes.…Read More

  5. Monday Match 18th, 2019

    Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb Female Snatch 65 lb. Masters 45/65# or scaled Time cap: 12 minutes…Read More

  6. Wednesday March 13th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. STRICT PRESS 5-5-5-3-3-1-1 2. PUSH PRESS: 3-3-3-2-1-1-1 3. PUSH JERK: 3-3-2-2-1-1-1 THE STRICT PRESS HAS NO JUMP. THE PUSH PRESS HAS A DIP AND A DRIVE LANDING ON A STRAIGHT KNEE. A PUSH JERK HAS A DIP DRIVE BUT LANDS ON A BENT KNEE. PJ SHOUKD BE 25% HEAVIER THAN A…Read More

  7. Tuesday March 12th, 2019

    Two fer Tuesday! Pair up! Work fast! 25 min AMRAP 250m Run (athlete A) 5 Power Cleans 105/150# Max KB SWINGS 16/24kg (athlete B) One Athlete runs,the other athlete does 5 Power Cleans and KB Swings til their partner returns, then switch. COUNT ONLY KB SWINGS!…Read More

  8. Monday March 11th, 2019

    ALL CHALLENGERS MESSAGE ME TODAY WITH ANY UPDATES PLUS STRIPS IF YOU'RE ON KETO! 1. OH SQUAT TECHNIQUE TRAINING 10 MIN OR FOND A HEAVY SINGLE IF YOU KNOW HOW TO OH SQUAT. 2. 16 MIN EMOM ODD: 5 OH SQUATS 65/95# PLUS 10 AIR SQUATS EVEN: 7 PULLUPS OR 7 CTB FOR ADVANCED ATHLETES AFTER THE 16 MINUTE EMOM…Read More

  9. HAPPY FRIDAY! WHO EVER NEEDS A PIC FOR THEIR LAST DAY OF THE 6 WEEK TRANSFORMATION CHALLENGE ASK ED! 4 RFT 400M RUN 7 TIRE FLIPS 15 BACK EXTENSIONS WEIGHTED 25/45# OR SUPERMANS…Read More

  10. Thursday March 7th, 2019

    Great job all Challengers and those who have been with us for so long! 10 Min Amrap 15 KB Swings 16/24 kg 10 Pushups 1 min rest 8 min Amrap 15 Box Jumps 10 Pushups 1 min Rest 6 min Amrap 7 Pullups 7 Pushups…Read More