Reminder for everyone who is participating the “30 Zone Challenge,” your first week of journals are due.  You can bring in a hard copy or email it if you’d like, but they need to be turned in by the end of tomorrow or Saturday. Benchmark Friday!!!!! Griff In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. For Time: 800 Meter Run Forwards 400 Meter Run Backwards 800 Meter Run Forwards 400 Meter Run BackwardsRead more

Skill/Strength: 3 Rds For Time: 20 Double Unders 20 Abmat Sit Ups 20 Hip Extensions Jason’s B-Day WOD: 3 Rds For Time: 9 Snatch 135#/95# 4 Burpees 9 Clean & Jerk 135#/95# Then 340 Meter RunRead more

WOD: AMRAP in 20 Minutes of: 3 Deadlift 315#/185# Then 3 Rds of “Cindy” 5 Pull Ups 10 Push Ups 15 SquatsRead more

Strength: Shoulder Press 3-3-2-1-1 WOD: 21-18-15-12-9-6-3 Sumo Deadlift High Pull 75#/55# Push Jerk 75#/55# * Push Jerk means Push Jerk, make sure you get good hip extension and push yourself under the bar.Read more

Remember everyone that we are starting the “30 day zone challenge” tomorrow.  If you are having some trouble finding where to locate the block calculator you can click on the link below.  Block Calculator If you are participating in this challenge there are several rules that need to be adhered to: Go to www.zonediet.com and calculate your total recommended daily block count. Have your measurements taken at the beginning of this challenge, don’t worry this is for our and your own personal records.  This will allow us to monitor your progress throughout this challenge much more through. Throughout the duration of this challenge you must stay within your daily block count.  In addition each meal or snack must adhere to the Zone rules of eating Protein, Carbohydrates, and Fat each time you eat.  You must create a daily journal for recording everything you eat. All journals must be turned in weekly by...Read more