How does one know if they are making progress? You come to the gym as often as you can, complete the workout and then what? Shower, dress, eat, then proceed with the rest of your day. But how do you know that day in and day out you are making progress?? Are you ACTIVELY taking...Read More

Fitness A.  3 Sets  5 x RDLs  30 x Sec Rest  10/10 x Alternating Lunges (Weighted)  30 x Sec Rest  30 x Sec Plank  30 x Sec Rest  B.  10 Rounds (You go I go)  w/Partner  200M Row 20 x Sit-ups  Performance  A.  EMOM – 8 Mins  3 x Power Snatches (Does not need to...Read More

Community WOD Partner Fight Gone Bad A.  3 Rounds w/Partner   90 Secs Wallballs 90 Secs Sit-ups (10/5) 90 Secs 10M Shuttle Run 90 Secs Burpees (5/3)  90 Secs Calorie Row (10/5)  90 Secs Rest  -Post results under comments  Read More

Fitness  A1.  Back Squats – 5 x 5 w/3 Min Rest  A2.  Strict Pull-ups x 5 – After each set of squats  B.  EMOM – 15 Mins  1st Min – 5 x Deadlifts  2nd Min – 15 – 20 x Sit-ups  3rd Min – 10 x Alternating Lunges  (5 Sets total for each movement)  ...Read More

Fitness  A.  Every 90 Sec for 6 Sets  8-10 x BB Push Presses  10 x Russian Swings  B.  8 Min AMRAP  5 x Power Swings Heavy  10 x Divers  Performance  A.  Every 90 Sec for 6 Sets  3 x Snatches  B.  8 Min AMRAP  3 x Power Cleans @ 185lb/115lb  10 x T2B or Toes...Read More

Fitness  A.  4 Sets  8 x BB Strict Press  45 Sec Rest  8 x Ring Rows  45 Sec Rest  B.  10 Rounds  150M Row/Run  7 x Ring Rows  7 x Squats  7 x Push-ups  Performance  A.  Establish a 10 Rep Front Squat  B.  Bulger  10 Rounds AFAP  150M Row/Run  7 x C2B Pull-ups  7 x...Read More

Fitness A.  EMOM – 10 Mins  Even – 10 x Heavy Goblet Squats  Odd – 10 x Heavy Russian Swings  B.  10 Min AMRAP  10 x Box Step-ups  10 x Wallballs  Performance  A.  EMOM – 10 Mins  1 x Clean&Jerk  B.  10 Min AMRAP  10 x Box Jumps @ 24inch/20inch (Step down)  10 x Wallballs...Read More

Fitness  A.  3 Sets  8/8 x Bulgarian Split Squats  45 Sec Rest  8 x Power Swings  45 Sec Rest  30 Sec Side Planks (Both sides)  45 Sec Rest  B.  W/a Partner  2000M Row @ 200m Row intervals  20M <-> Shuttle Runs x 10  “You go I go”  Performance  A.  3 Sets  8/8 x BB Split...Read More

  Rumor has it that children are not suppose to heavy lift weights because it will stunt the growth of their height and other growth plates. This is a perception that parents have been led to believe by misinformation and poor research. If we look at this from a non-scientific based idea, do you as...Read More

Fitness  A.  EMOM – 10 Mins  Even – 5 x Strict Pull-ups  Odd – 5-10 x Close Grip Push-ups  B.  15 Min AMRAP  50 x Single-unders  20 x Russian Swings  10 x Alternating Lunges  Performance  A.  Establish a 10 Rep Push Press  B.  15 Min AMRAP  30 x Double-unders  20 x American Swings @ 1.5...Read More