Workout Of The Day

  1. 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

  2. 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

  3. 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

  5. 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

  6. 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

  7. 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

  11. Wednesday 1/2/19

    HAPPY NEW YEAR! WEIGHTLIFTING WEDNESDAY IS HERE! GET A CROSSFIT TOTAL 1. MAX BACKSQUAT 2. MAX DL 3. MAX STRICT PRESS ADD YOUR TOTAL AND SAVE IT FOR FUTURE REFERENCE.…Read More

  12. Monday December 31st, 2018

    HAPPY NEW YEAR'S EVE! 9AM ONLY PAIR UP! 21-15-9-15 DL 155/205# BAR OVER BURPEE Then: 21-15-9-15 KB SNATCH 24/32 KG DB THRUSTERS 20/35 LBS 400M RUN BUY-OUT WITH ONE MED BALL 14/20# SWITCH AS NEEDED,ONE WORKING AT ALL TIMES NO REST. :))))))))…Read More