1. Thursdsy April 4th, 2019

    Guess What? Filthy Fifty (burns 500-600 Calories) 50 Box Jumps 50 Jumping Pullups 50 Kettlebell Swings 16/24 kg 50 Lunges 50 Knees to Elbows 50 Push Press 45# bar 50 Back Extensions 50 Wall Ball 14/20# 50 Burpees 50 Double Unders…Read More

  2. Wednesday April 3rd, 2019

    WEIGHTLIFTING Wednesday is here! 1. SQUAT CLEAN, 70% 3/3, 78% 2/2, 85% 2/1, 93% 1/3 2. PUSH PRESS 80% 3/3, 85% 2/2, 93% 1/3 3. JUMP SQUATS 35/45# 10/3 FIRST NUMBER IS YOUR PERCENTAGE OF YOUR MAX. WRITTEN NUMBERS ARE REPS/SETS…Read More

  3. Tuesday April 2nd, 2019

    TWO FER TUESDAYS! 2,000M ROWE, SPRINT STYLE 250m EACH 200 TABATA SQUATS 2 MIN REST 150 KB SWINGS 16/24 KG 75 BURPEES BOTH ATHLETES WORKING AT THE SAME TIME ON OPPOSITE MOVEMENTS FOR EACH COUPLET. ROWER MUST BE TURNED TO ZERO AT EACH ROWE. SQUATS MUST BE TABATA STYLE WHILE THE ROWER IS WORKING.…Read More

  4. Monday April 1st, 2019

    CONGRATULATES TO OUR AWESOME LADIES FOR A 2ND OVERALL POSITION IN LADIES RX! WAY TO REPRESENT! 21-15-9 DEADLIFT 155/205# BOX JUMP 20/24 INCH Rest 2 minutes 6 MIN AMRAP 10 DB PP 20/35# 10 PUSHUPS GRASPING DUMBBELLS 15 AB-MAT SIT-UPS BOOTCAMP LOAD IS 125/160# FOR DL…Read More

  5. Friday March 29th, 2019

    3 MONTH GOAL MEETING MONDAY. TEXT ME FOR A TIME SLOT. ENDURANCE DAY! 400M RUN 400M ROWE 30 DUBS OR 90 JUMPROPE 800M RUN 800M ROWE 5O DUBS OR 150 JUMPROPES 200M RUN W MEDBALL ON SHOULDER 14/20# 200M SPRINT ROWE 60 DUBS OR 180 JUMPROPES…Read More

  6. Thursday March 29th, 2019

    We will be holding 3 MONTH GOAL MEETINGS for those who are interested. Appointments will be scheduled every 15 minites on posted times. First GOAL MEETING IS MONDAY at 1:00 and 6:15. Text me for time slots, (772) 985-4014. 3 ROUNDS 3 POWER CLEANS 95/135# 6 BAR FACING BURPEES IMMEDIATELY INTO: 3 ROUN…Read More

  7. Wednesday March 27th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. SNATCH 3-3-3-1-1-1-1 2. SNATCH PULL 93% X 3/3, 100% x 2/3, 110% x 1/3 3. BACKSQUAT 3-3-3-3-1-1-1 OPTIONAL MOVEMENTS: 10 Rounds not for time 5 TTB 7 HOLLOW ROCKS 8 AB-MAT SITUPS…Read More

  8. Tuesday March 26th, 2019

    "Two fer Tuesday BABY" 25 MIN AMRAP 10 DL 135/185# 15 BOX JUMP 20/24 inch 5 Strict Press 55/75# Plank Holds ONE ATHLETES DOES THE FIRST TWO ELEMENTS WHILE THE OTHER DOES THE BOTTOM ONES.THE ATHLETE DOING THE BOTTOM ELEMENTS HOLDS THE PLANK AFTER THE STRICT PULLUPS UNTIL THE OTHER ATHLETE DOES ONE RO…Read More

  9. Monday March 25th, 2019

    19.5 LAST ONE! 33-27-21-15-9 reps for time of: 65-lb, 95-lb. Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Modify as needed. Post scores to board.…Read More

  10. 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

  11. 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

  12. 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