Skill Work 6 Rds of: 30 second L-sit 30 second Handstand hold When finished with skill work WOD 30-25-20-15-10-5 for time: Sumo Deadlift High pull 75# Men 55# Women Box Jump 24″ Men 20″ Women Supine Row Push Up Ab Mat Sit up For supine row hold a pair of rings or racked bar and walk...Read More

“Fran” For time 21-15-9 of: Thruster #95 men #65 Women Pull ups When Finished Extra Credit 3 Rds no time component 25 Hip Extensions 15 Knee to Elbows This WOD is one of the staple WODs for Functional Fitness.  First and foremost make sure each rep counts, thrusters have to be full squat and full...Read More

Back Squat 5-5-5-5-5 What does this mean? Today we are working to find a new 5 rep PR for back squat, however this doesn’t mean include your warm up sets as part of your working 5 rep working sets. Let the first two sets work up to your current 5 rep PR, once this is accomplished the...Read More

Steak and Veggie Kabobs Ingredients: Lean Steak of choice Zuchinni Cherry Tomotes Mushrooms Yellow Squash Red Bell Pepper Directions: Season meat as desired, BBQ and enjoy.  For Kabobs, cut zucchini, pepper, and squash into pieces, place on skewer with tomato, and mushroom. BBQ for about 15-20 minutes until done. Perfect meal for a summer cookout!Read More

REST!!!! Thanks to everyone that come to the mini opening and first WOD yesterday! The gym is close to done, we were there till 2:30 am Friday night and back again at 7 on Saturday morning, but it was worth the work! It will be a work in progress for a while, but it is functional...Read More

Can’t believe we haven’t updated since Wed..but then again we have done nothing but work on the building since then! Yesterday was big, we got the pull-up system done, and BTW it is AWESOME! One more coat of paint and we are ready for some pull-ups, muscle ups, ladder drills and maybe some Gladiator games! ...Read More

We are still making progress, and today was a great day. The pull-up system is close to in place. It took some creative engineering and a few should presses, deadlifts, and cleans to get the ladder put in, but so far so good. We will finish the rest tomorrow, and then finish the floor!  Rubber...Read More

What we learned today is that hours of staining wood and inhaling fumes gives us really bad headaches! However, the first coat is done on all of the wood that will soon be our platforms, and all of the trim is painted blue! We also reaffirmed that everything takes three times as long as we...Read More

Run 5K outside Post time to comments Happy Sunday, Hope everyone is having a great weekend. We are making progress on the gym, but the rain is not helping. Mark(Brandon’s Dad) has been hard at work on the pull up system but the rain is not helping as he needs to be able to weld...Read More

1 Block Snack Zucchini, 1 cup, sliced Parmesan Cheese, grated, 1/4 Cup I Can’t Believe It’s Not Butter, Original Buttery Spray, 10 sprays Non-stick cooking spray Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter...Read More