1. Tuesday January 23rd, 2018

    Two fer  Tuesday Baby! Pair Up! 100 Pushups 150 WallBalls 15/20# 9ft, 10ft 200 Steps Walking Lunges 250m runs x 4, one running at a time, Sprint Style Split the work and work fast! Squat below parallel on the WallBalls or else!    …Read More

  2. Wednesday January 17th, 2018

    Weightlifting Wednesday is here! 1.  Find a Max Squat Clean 2. Front Squats from the Rack,  70% x 3-3, 75% x 3-2, 82% x 2-4, the percentages come from your Max Load of your Front Squat 3. Yoke Carry 30m x3 or Stone Throws 7 minutes…Read More

  3. Tuesday January 16th, 2018

    Two fer Tuesday! Pair Up! 20 min Amrap 200 m run, one athlete runs, one athlete does the following: Round Robin Style don't stop count rounds till your partner comes back and starts where you left off. 10 Power Snatch 55/75# 30 Dubs Group counts total rounds of the Snatch and dubs!…Read More

  4. Friday January 12th, 2018

    Who has a 2018 Fitness Goal?  Write it on the board today. It can be anything. 15-12-9-15 DL 155/205# Pull ups Rest 2 minutes 3 RFT 15 Front Squats 65/95# 30 Dubs  …Read More

  5. Wednesday January 10th, 2018

    Weightlifting Wednesday is here! 1. Snatch Practice, stay light and practice the mechanics. Full Snatch is possible 10 min after instruction. 2. Max DL 1-1-1, work up to a Max and hit it 3x 3. 100m Sprints, rest until you can Sprint again, 10 Sprints. Be careful don't fall. This is major leg develop…Read More