Set Goals For Yourself Set goals for yourself, write them down, and tell people about them to keep yourself accountable.  Reference your journal to make sure you’re not squatting the same weight over and over each week.  The only way to grow is to know where you’re at.  Start journaling if you haven’t already. Coaches...Read More

“Nukes” In 8 min complete: 1 mile run Max reps DL (315/215) In 10 min complete: 1 mile run Max reps power clean (225/145) In 12 min complete: 1 mile run Max reps OHS (135/95) _Results to BTWBRead More

Function: A.) Make up Lift or TGU 5x 4 (2L,2R) Perform/RX/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep All Levels: WOD FOR DOGS 3 rounds 1 min per station, 1 min rest between rounds Thrusters (75/55) KB Swings (1.5/1) Jumping Air Squats Lateral Burpees 5m shuttle sprints  Read More

 Assault Bike! Function: A.) TGU  5×2 (L/R) or 5×5 Double KB Front Squats Heavy 3 rep w/ Pause 1st rep B.) 10 rounds 3 Dbl KB Clean & Press 6 Burpees 9 WB (20/14) Perform/RX:/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep *No Miss, try to add weight. B.)...Read More

Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More

  One Class at 9am! Function: B.) For time: 1600 m row 50 goblet squats (1.5/44) 100 sit-ups 300 single unders 50 KB DL (53/44) 75 Step ups (24/20) Perform/RX: B.) For time: 1 mile run 50 OHS (95/65) 100 Med ball situps 150 DU 50 SDHP (95/65) 100 Box Jump Overs (24/20) Compete: B.)...Read More

Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar   20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...Read More

Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More

Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More

Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More