Rest Day Watch the Conclusion of the Functional Fitness Games!!!!Read more

Sorry for the late post we were consumed last night by the games and didn’t get this posted. WOD: 3 Rds For Time: 50 yrd Suicide Run At the top of the Run lunge back, every 10 yrds perform 10 Push Ups  Read more

Benchmark Friday… It’s gonna be a surprise, I will say it will be a girl WOD, but I think there may be a few of you that decide to cherry pick WOD’s so tomorrow will be a fun surprise! See you then! WOD “Nicole” AMRAP in 20 min of: Run 400 meters Max rep pull- ups Congrats to Jake, Court, Aaron, and Karmen for getting there most pull ups at one time! Justin learned the kip and then nailed 15 in a row in round 3! Nick you rocked the run nice work on most runs, the pull ups with come with practice. Ed, although I am certain you told me that you hate me more than a few times, you did awesome and I know that you are secretly proud of yourself as you should be. JB, awesome job on the pull ups and getting more each round! Everyone...Read more

Skills: Squat Push Jerk WOD: AMRAP in 15 minutes of: 5 Push Jerk 10 Squats 15 Sit UpsRead more

Skill: Medball Clean JB B Day WOD: With a partner complete 3 Rds of: 30 Burpees 40 Medball Clean 20#/14# 50 KB Swings 55#/35# 60 Supine Row Run 100 yrds * Only one person is allowed to work at a time.  You’re not allowed to move onto the next exercise until all the reps are finished at that current station.  The run can be completed together, time stops when both people complete the run.  I(Court) didn’t have a partner so I decided I should just take 10 reps off each exercise..Brandon said I shoud just do 1/2 but I thought my idea what better….until 1/2 through the first round. I think I should have listened to him!Read more