1. Thursdsy February 15th, 2018

    HAPPY BIRTHDAY BRUCE! 2/13/85 1. Find a 2 rep Heavy Power Clean, then hit 2x5 so 2 reps for 5 sets 2. Hang Cleans, moderate weight, 3x5 3. 30 Strict Pull ups, 30 kipping Pullups 32 burpees with a one foot jump!  …Read More

  2. Wednesday February 14th, 2018

    HAPPY VALENTINE'S DAY!  BRING YOUR SWEETIE OR FRIEND! PAIRS OF 2 1 mile run, 250m each tag team style 100 KB Swings 16/24 kg 50 Box Jumps 20/24 inches 200 Air Squats 50 DB Snatch 35/55# 100 Shoulder Press 65/95# 200 Steps Walking Lunges Obviously modify as needed and if you have a guest you do most…Read More

  3. Tuesday February 13th, 2018

    Bring your Sweetie on Valentine's Day or just a friend! Two fer Tuesday will be held Wednesday for partner wod. 1. Find a Heavy 2 Rep Max DL, hit it 5x 2. 200m KB Carry 24/32 kg, buy-in, 3 RFT 20 KB SDLHP 24/32 kg, 30 Steps Walking Lunges holding KB on your shoulder, 20 Pushups with one hand on the …Read More

  4. Monday February 12th, 2018

    nWelcome 6 Week Transformation Challengers! "Manic Monday" 1. Find a one rep Max Front Squat,  10 min max 2. 3 RFT "Michael" 800m Run 50 Hip Extensions 50 Abmat Situps…Read More

  5. Thursday February 8th, 2018

    "Thirsty Thursday" "Nancy and Randy Meet" 400m run 15 OH Squats 65/95# 400m run 15 Snatch 65/95# 400m run 15 OH Squats 400m run 15 Snatch 400m run 15 OH Squats 25 min cap…Read More

  6. Wednesday February 7th, 2018

    Weightlifting Wednesday is here! Due to personal requests.......... 1.  BOYS:  Bench, warm up to a 5x5, then add load and hit 3x2, that's 3 reps for 2 sets, then hit a heavy but not  a Max one rep,  burn out is 75 pushups each in your group. 2. GIRLS: Backsquat work up to a Heavy 2 rep squat and…Read More

  7. Tuesday February 6th, 2018

    Two fer Tuesday 20 min Amrap 200m run One Athlete runs 200m while the other athlete does the work  below.  The runner then proceeds where the runner left off. Count all rounds with the Power Cleans  amd Box Jumps. For example: As the runner comes in the partner will say 2 rounds 5 reps, the runne…Read More

  8. Bad Health Habits To Break in 2018: Part One

    We’ve seen a shift in the health and fitness space over the last couple of years. The narrative has altered its focus from lending energy to how to be “toned” and “how to lose fat,” to muscle building and increasing your personal fitness; being thin is no longer the end goal. The conversat…Read More

  9. Monday February 5th, 2018

    Welcome my 6 Week Transformation Challengers! Remember to get your picture taken with Coach Ed! 10 min Amrap 10 Shoulder Press 45/65#, no Jumping 10 SDLHP 20 KB Swings 16/24 KG Rest 1 minute 10 min Amrap 250m Rowe 15 Box Jumps 15 Goblet Squats 16/24 KG…Read More