1. 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

  2. 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

  3. Tuesday January 9th, 2018

    "Homegrown" two fer Tuesday Pair Up! Groups of 2 200 WallBalls 14/20# 8ft, 10ft 150 KB Swings 24/32kg 100 Burpees 50 Calorie Row Bring your tickets back we are redrawing the winner for the FREE MONTH!…Read More

  4. Monday January 8th, 2018

    " Manic Monday" Refer a friend for they "6 Week Transformation Challenge" and get 50.00 off your next month! 1.  30 Strict Pull ups 2.  Max BackSquat, 10 min to find a Max 3.  "Grace" 30 reps for time C & J.       95/135#…Read More

  5. Friday January 4th, 2018

    EMOM 16 min Odd: 2 Power Clean 80% Max Even: 30 Dubs Rest 2 minutes EMOM 6 min Odd: 1 Rope Climb Even: 7 Burpees with a 1 ft. Jump…Read More

  6. Wednesday January 3rd, 2018

    Weightlifting Wednesday is here! 1. Find a heavy Thruster for a one rep heavy 2. Romanian DL find a heavy 3 rep, then do 3x5 3.  Behind the neck jerk 5x3, it should hit below your neck in your trap area      …Read More

  7. Tuesday January 2nd, 2018

    Happy New Year! Today is the first day of your year to make goals happen. What's your goal? Think about it. "Murph" Solo or groups of 2! If solo do all the work! If paired up both run the mile both times. 1 mile run 100 Pullups 200 Pushups 300 Squats 1 mile run…Read More