1. Wednesday July 4th, 2018

    HAPPY 4TH OF JULY! REMEMBER 9AM OMLY DEVIL OF RAMADI V2 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row…Read More

  2. Tuesday July 3rd, 2018

    HAPPY BIRTHDAY MISTY! 6/30 6 RFT 6 Power Cleans 75/115# 6 Hang Cleans 75/115# 6 Jerks 75/115# 6 SDLHP 75/115# 30 Dubs Buy-Out is the amount of kids you have times 2.…Read More

  3. Thursday June 28th, 2018

    HAPPY BIRTHDAY SILVER FOX AKA JOE! 6/28/69 6 RFT 2 ROPE CLIMBS 10 DB SNATCH 35/55# 7 DB PP 35/55# (heavy) 30 Mt. Climbers 69 Burpee Buy-Out! We love you Joe.…Read More

  4. Wednesday June 27th, 2018

    Weightlifting Wednesday is here! 1. Find a Heavy but not Max Power Clean. 2. Front Squats from the Rack: work up to a heavy 5x5 3. Find a Heavy Behind the Neck Jerk for 2 Rep Max Time frame is 10 minutes per station Max. You may work faster but not slower.…Read More

  5. Tuesday June 26th, 2018

    Two fer Tuesday 20 min Amrap 400M RUN 7 PULLUPS 10 HSPU 15 KB Swings 16/24 kg One ATHLETE does the above movements continuously while the other ATHLETE does the run, switch once the runner comes back. Count total rounds and reps.…Read More

  6. Saturday June 24th, 2018

    PAIR UP! 25 MIN AMRAP 10 SDLHP  65/95# 7 PP 65/95# 5 HANG CLEAN 65/95# 200m RUN ONE ATHLETE DOES THE WORK WHILE THE OTHER RUNS, SWITCH AFTER EVERY RUN, ATHLETE STARTS WHERE THE PARTNER LEFT OFF. COUNT ALL ROUNDS AND REPS.…Read More