WOD

Fitness: 4 sets not for time 8-10 Barbell Row @ 3112 (does not have to be heavy, perfect form) Deadlift 5-7 @ 31×1 60 sec... Read More

Fitness: 14 min AMRAP @ 80% 12 Hand Release pushups 14 Walking Lunges #45/25 16 KBS rest 4 min 14 min AMRAP @ 80% 60... Read More

DGA!!! As we get closer to the Holidays it is easy to find reasons not to come to the gym. So I wanted to give... Read More

Fitness: A1. Front Squat 6-8 x 4 @ 10×1 rest 1-2 min A2. Babell OH Carry 150′ x 4 60 sec rest 4 rounds for... Read More

Fitness: A1. Barbell Upright Row 8-12 x 4 @ 3010 rest 20 sec A2. DB Powell Raise 7-9 x 4 @ 3010 rest 20 sec;... Read More

I had a chance to talk with a another gym yesterday. We shared ideas about business, programming, the Open, family and all things related to... Read More

Happy Veterans Day!!! Big salute to all of our veterans. Thank you for your service to our country. Killer day at the gym yesterday, lets... Read More

Fitness: A. Back Squat 6-8 x 4 @ 20×1 rest 2-3 min B. Barbell Front Rack Stepup 5-6 per leg x 3 rest 30 sec... Read More

Fitness: A. Front Squat 8-10 x 4 @ 10×1 rest 2-3 min + For time Double KB Front Squat Ladder #35/53 10-9-8-7-6-5-4-3-2-1   Competition: A.... Read More

Fitness: A1. DeadLift 8-10 x 4 @ 31×1 rest 1-2 min A2. Powell Raise 8-10 x 4 @ 3010 rest 20; rest 20 + 200m... Read More