Workout Of The Day

TWO FER TUESDAY $10 BUCKS TO THE FIRST PERSON WHO KNOWS WHERE THAT SAYING CAME FROM AND WHAT IT MEANS. NO GOOGLING! 200m KB CARRY 24/32 KG, PASS TO PARTNER AS NEEDED, NO RESTING, BUY-IN ONLY THEN..... 8 RFT 10 DL 135/185# 15 LATERAL DB FLYS 15/25# 20 LATERAL HOPS OVER BAR Partner Holds SQUAT BELOW P…Read More

HAPPY VETERAN'S DAY (OBSERVED) "Falkel" Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 24/30 inch box 15 foot Rope climb, 1 ascent Post rounds completed…Read More

FREAKY FRIDAY! 3 X EACH ROUND, THEN DO THE SPRINTS,REPEAT ENTIRE ROUTINE 3X, PULLUP ROUTINE IS AFTER THE 3X AROUND IS COMPLETE. 5 TIRE FLIPS 10 SQUAT INTO A BROADJUMP INTO A SQUAT After 3 X......... SPRINT 50M X 4, REST AS NEEDED AFTER EACH SPRINT, THAT WAY IT LOOKS LIKE A SPRINT REST ALAP (AS LONG …Read More

THIRSTY THURSDAY! 3 RFT 400m run 15 DL 155/205# 20 BACKEXTENSIONS 12 STIFF LEGGED WIDE LEG DB HAMSTRING PULL 35/55# (HOLD ONE DB BETWEEN A WIDE LEG STANCE AT THE SIDES,PULL UP TO 90% AND SLOWLY BRING BACK TO GROUND)…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. POWER SNATCH 3-3-3-3 2. WIDE GRIP BEHIND THE NECK JERK, WORK UP TO 2-2-2-1-1 3. MEN DO HEAVY STONE THROWS 10X WOMEN DO KB CARRY 24KG ALL MAX CARRY X2 4. 30 STRICT PULLUPS…Read More

Two fer Tuesday 80 POWER CLEANS 105/150# 120 KB SWINGS 16/24 KG 60 BOX JUMP BURPEES 20/24 INCH 400M PARTNER CARRY, SWITCH AS NEEDED Every time an athlete drops the load, even to switch, both athletes do 5 PUSHUPS SIGN IN FOR THE COMMITTED CLUB! 20 SIGN INS PER MONTH WILL GET YOU IN THE CLUB!…Read More

MONDAY MADNESS 5 RFT 10 CALORIE ROW 15 FRONT SQUATS 95/135#, NOT FROM THE RACKS…Read More

This is the second day of our Committed Club! You must sign in to be counted! 20 Sign-ins per month and you will be recognized as a Committed Member. More to come. 200m run 200m Rowe 50 Dubs 30 Pullups 400m run 400m Rowe 50 Dubs 20 Pullups 800m run 800m Rowe 50 Dubs 10 Pullups…Read More

MAKE SURE YOU SIGN IN! TODAY IS YOUR FIRST DAY OF OUR COMMITTED CLUB! ATHLETES SIGN IN DAILY. WE WILL TALLY THE NUMBER AT THE END OF THE MONTH. TO BECOME A MEMBER FOR NOVEMBER YOU MUST HAVE TRAINED 20X THIS MONTH. MORE TO COME! 5 RFT 10 WALLBALL BURPEES 14/20# 10 FT. 15 DB PP 20/35 12 HOLLOW ROCKS…Read More

HAPPY HALLOWEEN! REMINDER NO 7PM TONIGHT. COMMITTED CLUB STARTS TOMORROW. WEIGHTLIFTING WEDNESDAY IS HERE! 1. MAX DL 2. MAX BENCH PRESS 3. MAX BACKSQUAT FIND A ONE REP MAX EACH MOVEMENT AND ADD FOR TOTAL. 10 MINUTES PER STATION MAX.…Read More

REMEMBER WEDNESDAY THERE WILL BE NO 7PM CLASS DUE TO HALLOWEEN! WE WILL BE STARTING A COMMITTED CLUB IN NOVEMBER! DETAILS TO COME. TWO FER TUESDAY! 15 min AMRAP POWER CLEAN + 3 JERKS 95/135# 5 BAR FACING BURPEES 10 DB SNATCH 35/55#, alternating arms HANGING FROM BAR WITH WALLBALL BETWEEN LEGS WITH L…Read More

MONDAY MADNESS REMEMBER NO 7PM CLASS WEDNESDAY NIGHT! 1. FIND A HEAVY BACKSQUAT FOR 2 REPS 3 RFT 400M RUN 21 BOX JUMPS 2 ROPE CLIMBS 12 PUSHUPS REST 2 MINUTES MAX TABATA SQUATS IN 1 MINUTE…Read More