1. Wednesday August 22nd, 2018

    Weightlifting Wednesday is here! 1 Squat Clean work up to a Max Squat Clean,GO BIG! 2. Jerks from the Rack: Work up to a Heavy but not max Jerk frim the rack. Hit it 3x 3. Clean Pulls 80% of Max 3/3, 3 reps for 3 sets, 88% 2/3, 2 reps, 3 sets not connected, two means two in a row one right after the…Read More

  2. Tuesday August 21st, 2018

    Two fer Tuesday 20 Minute Amrap 5 DB Hang Clean 35/55# 7 DB PP 35/55# 10 DB Snatch 35/55# ODD: Wall Sit Even: Plank One atblete does the above entire round as their partner switches from Wall Sits to Planks, based on even or odd minutes, count rounds.…Read More

  3. Monday August 20th, 2018

    Partaaay is Saturday September 22nd at 7pm,sign up, bring a dish and a big box of diapers for Ludy but shhhh........it's a surprise! MONDAY MIXER 800M RUN 20 BACKSQUAT 95/135# 30 PUSHUPS 600M RUN 30 FRONT SQUATS 95/135# 20 PUSHUPS 400M RUN 15 OH SQUATS 95/135#…Read More

  4. Friday August 17th, 2018

    TENATIVE SCHEDULE FOR OUR LOBSTER/STEAK/DIAPER PARTY SEPTEMBER 21ST AT 7PM AT THE BOX. NO DIAPER NO LOBSTER! BRING THEM IN NOW FOR YOUR FOOD TICKET. 4 RFT 10 ft Sideway Wall Walk 10 Box Jumps 12 Shoulder Press empty bar 35/45# Empty Bar Hold 30 seconds OH 12 Behind the Neck Strict Press empty bar 5 …Read More

  5. Thursday August 16th, 2018

    THIRSTY THURSDAY! WE WILL BE HAVING A LOBSTER AND STEAK PARTAY AND WANT TO THROW LUDY A SURPRISE BABY SHOWER THE SAME NIGHT. I'M SHOOTING FOR NEXT WEEKEND. WHO IS IN? 20 MIN AMRAP 400M RUN 7 FRONT SQUATS 95/135# 5 HANG CLEANS 95/135# 9 DL 95/135#…Read More

  6. Wednesday August 15th, 2018

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. WORK UP TO A 3 REP HEAVY FRONT SQUAT 3-3-3 2. FIND A MAX STRICT PRESS, 1-1-3-3 3. YOKE CARRY FOR 30M X 4 SETS HEAVY OR MAX HEAVY KB CARRY 24/32…Read More

  7. Tuesday August 14th, 2018

    Two fer Tuesday! 100 Goblet Squats 16/24 kg 150 KB Swings 16/24 kg 50m Shuttle Run (each but separately) 80 Pullups 70 Box Jumps 20/24 inches 50m Shuttle run (each as a buy-out) One athlete works at a time!…Read More

  8. Wednesday August 8th, 2018

    Weightlifting Wednesday is here! BUILD YOUR BEAR WORKSHOP! HOW TO BUILD A BEAR..... POWER CLEAN INTO FRONT SQUAT INTO JERK, (ANY WAY YOU LIKE) INTO BACKSQUAT INTO JERK BEHIND THE NECK BUILD YOUR MAX BEAR BY INCREMENTALLY INCREASING LOAD UNTIL IT IS AS HEAVY AS YOU ARE ABLE TO DO. DELOAD TO 80% AND D…Read More

  9. Tuesday Monday August 7th, 2018

    All MOMS MAY BREATH. SCHOOL IS MERELY 6 DAYS AWAY! TWo fer TUESDAYS! 3 minute Cycle AMRAP 15 DB PP 20/35# 5 TIRE FLIPS 20 STEPS WALKING LUMGE WITH DB DO THIS OUTSIDE IF POSSIBLE! SWITCH EVERY 3 MINUTES FOR 30 MINUTES! COUNT ALL ROUNDS AND REPS! WINNING TEAM GETS TWO FREE BOOST DRINKS!…Read More