1. Wednesday January 32st, 2019

    WEIGHTLIFTING WEDNESDAY BABY! OUR 100,000,00O CALORIE ROW,I mean Row,ha ha gotcha! Starts today for the group that started January 21st. Next group can start next Wednesday. Write name on board in 1000m increments. 1. Work up to a Heavy Squat Clean. Hit it 3x 2. Clean Pulls 85% of Max Clean do 3 rep…Read More

  2. Tuesday January 29th, 2019

    12 Week Challengers! Please make sure to send me keto strips Monday, Wednesday, Friday for points. If youre not on Keto you stil have to text me those days. TWO FER TUESDAYS 10 RFT, break it up any way you want. Fast work. No breaking no rules. 10 BOX STEP OVERS 12 PULLUPS 18 GHDSU…Read More

  3. Monday January 28th, 2019

    Welcome ALL 12 WEEK CHALLENGERS! 5 EXTRA POINTS IF YOU MAKE IT EVERY DAY THIS WEEK. Monday through Friday. PLEASE SEND ME YOUR POINTS TO VERIFY LAST WEEK. 1. FIND A HEAVY 3 REP BACKSQUAT 2. 15 min AMRAP 10 WALLBALLS 14/20 10 FT ALL 15 BACKEXTENSIONS 20 PUSHUPS…Read More

  4. Friday January 25th, 2019

    GREAT JOB LAST NIGHT 12 WEEK CHALLENGERS! YOU ARE ALL WINNERS! KEEP UP THE NUTRITION DURING THE WEEKEND. TEXT ME IF YOU NEED ANY HELP. "TABATA BABY" AIR SQUATS :20 SEC ON :10 SEC OFF FOR 8 ROUNDS, COUNT LOWEST SCORE REST 1 MINUTE PUSHUPS- SAME AS ABOVE PLUS 1 MINUTE REST KB SWINGS 16/24 KG-SAME AS A…Read More

  5. Thursday January 24th, 2019

    ALL MY CHALLENGERS ARE DOING FANTASTIC! 5 EXTRA POINTS TODAY FOR DOING A 4K ROWE IMMEDIATELY FOLLOWING THE WOD. ENJOY! 5 RFT 7 POWER SNATCH 65/95# 6 SDLHP 65/95# 5 BAR FACING BURPEES 4 STRICT PULLUPS…Read More

  6. Wednesday January 24th, 2019

    Great posts last night guys! Text me if any Challenger needs help with anything! I can make you a program specificially for you. WEIGHTLIFTING Wednesday is here! 1. Front Squat From the Racks: 5/5, -3-2-1 2. Weighted Pullups,use DB or be creative with vest. If banded use less band. Find a Max 1-1-1-…Read More

  7. Tuesday January 22nd, 2019

    Congratulations to: Rafa, Ludy, Jorge, Claudia, David, Xelny, and Ryan for entering our 12 Week Weightloss Challenge! Many ways to win! Two fer Tuesday! 12 MIN 200m run 7 Jerks 80/120# 15 Box Jumps AT THE 12 MIN MARK 200m run 5 Hang Cleans 80/120# 15 KB Swings 16/24 AT THE 22 MIN MARK EACH TEAM WILL…Read More

  8. Monday January 21st, 2019

    Rafa and Ryan are starting their 12 Week Weightloss Challenge today! Next start date will be January 28th! The point sheet will be posted tonight. 20 min AMRAP 250m Rowe 3 Heavy Power Cleans 115/160# connected, no dropping 10 Burpees 15 Pushups 25 Air Squats…Read More

  9. 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

  10. 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

  11. 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