Strength: Bench Press 2 x 8 (80% of 1 Rm) 1 x 8+ (70% of 1 RM) Zach’s B-Day WOD: 4 Rds For Time: 27 Wall Balls 14 Burpees 9 Strict Pull UpsRead more

WOD: For Time: 25-20-15-10-5 Deadlift 165#/115# Knees to elbowsRead more

Strength: Front Squat 6-6-6-6 WOD: 3 Rds For Time: 50 Vertical Weight touches 40 Squats 30 Alt Single Leg V-Ups 20 Hip Ext 10 Mountain Climber ea legRead more

WOD: 7 Rds For Time: 7 Wall Balls 7 Push Ups 7 Lunges ea 7 Chest to Bar Pull Ups 7 Toes to Bar 7 Ring Dips 7 Burpee box jumps * As most of you know tomorrow is the anniversary of 9/11.  One this day 343 Fire Fighters in New York City lost their lives, therefore today we’re are going to remember them by performing 343 total reps of the given exercises.  Give everything you have, it’s the least you can do to remember all of these brave individuals.Read more

Everyone should be almost a week into the Zone challenge. After talking to a few members about the challenges they are having with the diet, there are a few tips ad hints I think might help you all! Decide what food you want to eat for the week. Come with with your top 3 or 4 vegetable, fruit, and protein sources. Buy all of the food for the week. Cut all fruit and veggies and put them in Ziplock bags that are blocked out. We chose to do one block bags of everything when we first started and it made life much easier because all we had to do was to open the fridege and grab the bag/block. Takes all the guess work out of meals on the go. Precook all your protein, if you are starving and get home and have to grill chicken there is a very good...Read more