Core work- Wall Ball Sit ups 20 2 minute plank. 5 minute plank for Aaron Leech Wall ball sit ups 20 Go over wall Strength- Power Clean, sets of 2- you can reset between reps Work up to a 2 rep max Wod 5 Rounds for time 8 power cleans 185/135 20 Foot handstand walk...Read More

  Core work 25 situps, 2  minutes plank 25 sit ups Strength-Back squat 5,5,3,3,3+ 60%,,65%.70%,80%.%90   Wod- 80 Alternating Pistols – Sub 150 airs squat 60/40 Calorie bike 40 Handstand Push Ups (sub 60 push ups)Read More

Sunday Funday- Come in and get warmed up- we are taking it out side, its too nice to be inside Simplicity- Teams of 2 Wod1 10 Minute Amrap Partner 1 10 kettle bettle swing 10 sit ups Partner 2 run- switch spots when get back Wod 2 8 Minute Amrap Thruster Burpee Ladder 1,1,2,2,3,3,4,4 and...Read More

Strenght Bench Press. Same weekly percentages 5,5,5,5,5 Wod 6 rounds 15 KB swings 70/55 20 Air squats run 400   Enjoy!Read More

Strength Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks. 5,5,5,5,5+ Wod 15 Minute Amrap 5 Deadlit 275/195 25 Double unders (50 singles) 5 Strict Hand Stand Push ups, no kipping for rx  (sub 7 kipping Hand stand push ups, or 12 regular...Read More

Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More

Strength Strict press 5,5,,5,5,5 Same percentage as your squats today Wod 5 rounds 20 Wallballs 20/14lbs 5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)Read More

1. Warm-up 3 Rounds :60 Goblet Squat Hold Run 200m 10 GHD Sit Ups 2. Strength 5,5,5,5,5+ 65%, 65%, 65%, 75%, %85 The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number.   3...Read More

Strength Front Squat Light- 4 sets of 10 at about 60 percent Wod 21-15-9 Deadlifts 225/185 (save our backs) Burpee Pull ups *****Sled push/plank holds with a partner*******Read More

Come in, stretch.. bench if you want to, (5 sets of 5)  then……….. Hero Wod Jerry   Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons...Read More