8 am endurance- 400, 400, 800, 1 mile, 800, 400, 400  Simple and effective.. next week its all 400’s Breaks...Read more

Warm up togther like one big happy family. Strength- Front Squat 3,3,3,3,3+ work up to heavy sets of three until...Read more

Warm up- 1 minute per station, 3 rounds Squats, pull ups, walking lunges, push ups Strength Bench press-3,3,3,3,3+ Wod 15-12-9-6-3...Read more

Mystery day! Show up! It’s going to be legendary.Read more

Mystery warm up. Strength-power cleans. Build to a max double. Does not have to be touch and go. 5 seconds...Read more