Workout Of The Day

  2. Thursday January 17th, 2019

    If a member wants to be in the 12 Week Challenge meet me tonight at 7:00 PM. Text me of you're planning to attend at 772-985-4014. 6 RFT 12 DB SNATCH 35/55# 16 Steps DB forward walking lunges 35/55# 10 Sprawls 200 m run…Read More

  3. Wednesday January 16th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. ROWE TECHNIQUE-EACH ATHLETE WIll LEARN TO ROWE MORE EFFICIENTLY. DO 5 MINUTES ON THE ROWER AFTER THE EXPLANATION. ROWING TECHNIQUE MATTERS. 2. Find a Max DL 1-1-1 3. FIND A HEAVY POWER CLEAN FOR 2 REP HEAVY MAX 4. MAX PLANK HOLD CONTEST! WHAT DO YA GOT!…Read More

  4. Tuesday January 15th, 2018

    Two fer Tuesday! 10 RFT 10 DB PP 20/35# 6 DB Strict Press 20/35# 26 Steps DB Walking Lunges 20/35# One Athlete works the Round above while the other athlete does consecutive Box Jumps 20/24 inches. Switch every round. Count only Box Jumps. Least amount of Box Jumps wins the Challenge. That doesn't m…Read More

  5. Monday January 14th, 2019

    THE KICK-OFF OF THE 12 WEEK WEIGHTLOSS CHALLENGE IS UNDERWAY. MOST REFERRAL WINS A CRUISE! NEXT START DATE IS JANUARY 21ST. 800M RUN 15 OH SQUATS 65/95# 800M ROWE 21 FRONT SQUATS 65/95# 400M RUN 9 OH SQUATS 65/95 400M ROWE 21 JERKS 65/95#…Read More

  6. Saturday January 12th, 2019

    1 ROPE CLIMB 10 POWER SNATCH 55/75# 1 ROPE CLIMB 9 POWER SNATCH 65/95# 1 ROPE CLIMB 8 POWER SNATCH 65/95# 1 ROPE CLIMB 7 POWER SNATCH 65/95# 1 ROPE CLIMB 6 POWER SNATCH 95/135# 1 ROPE CLIMB SO ON AND SO FORTH UNTIL YOU REACH 1 POWER SBATCH, ADD LOADS ACCORDING TO ABILITY…Read More

  7. Friday January 11th, 2019

    12 WEEK CHALLENGE STARTS MONDAY JANUARY 14TH. MOST TRANSFORMATIVE/COMMITTED WINS A CRUISE. MOST REFERRALS ALSO WINS A CRUISE. "Michael" 3 RFT 800M BACKWARDS RUN 50 BACK EXTENSION 50 BOX JUMPS…Read More

  9. Wednesday January 9th, 2018

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. Work up to a heavy but not Max Power Clean, then hit that heavy load 4 times. 2. Jerk from the Rack: work up to a heavy single 3. DL: 20 Rep MAX. Make sure you feel it iut before you go for the 20 Rep Max. BENCHMARK…Read More

  10. Tuesday 1/8/19

    Flyers will be available this week for the Weight Loss & Fitness Challenge. Refer the person who wins the cruise and win the 2nd cruise! Two winners! Be one! Pair Up! 8 rounds 10 PULLUPS 15 WALLBALLS 14/20# 10 ft target 20 PUSHUPS One athlete does the round above while the other athlete does 200…Read More

  11. Monday January 7th, 2018

    Refer the winner of the 12 Week Challenge. Win a Cruise for 2. Ask me how. 1. BackSquat 5x5 10 min cap 2. 15 min AMRAP 10 Push Press 65/95 7 SDLHP 65/95 30 Mt. Climbers…Read More