1. Wednesday Match 21st, 2018

    Weightlifting Wednesday is here! 1. Work up to a Heavy 2 Rep Snatch, Power or Squat, hit it 3x 2. Find a Max SDLHP 3. Romanian DL @80% Max 5x5…Read More

  2. Tuesday March 20th, 2018

    HAPPY BIRTHDAY JORGE! Ed has something for ya! :)))))))) "Fight Gone Bad" 3 Rounds 1 min at each station, 5 stations, 1 minute rest 5 stations WALl BALLS 14/20 10ft target SUMO DEADLIFT HIGH PULL 55/75# BOX JUMP 20/24 PUSH PRESS 55/75# ROW FOR CALORIES REST You can have 5 athletes at one set-up! Jus…Read More

  3. Monday March 18th, 2018

    Pattys Birthday Wod! Patty has been with us about  7 weeks and she has a lot of goals she would like to achieve, including dubs and TTB. Today let's show her some birthday love! 3/17 3 Rounds 17 of Everything! KB Swings 16/24 kg Box Jumps 20/24 Power Snatch 55/75# Front Squats 55/75# Buy Out is 77 …Read More

  4. Wednesday March 14th, 2018

    Weightlifting Wednesday is here! 1. DL Work up to a one rep Max 12 min One minite to set up 2. Bench Press-work up to a Heavy 3 rep  that you hit 4x  17 min cap On the 30 minute mark: Coach will say when: 3. Fun Contest-see who can hold a plank the longest.  Winner must be in the correct position…Read More

  5. Tuesday March 13th, 2018

    Two fer Tuesday Groups of 2! 70 DL 155/205# 80 Wall Balls 14/20# 9 ft 10 ft 50 Burpees 90 Pushups 100 KB Swings 16/24kg 50 Burpees 25 min Strict Cap…Read More