First I would like to congratulate Courtney on completing her certification this weekend.  I know that you’re going to do amazing things, congrats and can’t wait for you to critique everything that I do incorrectly:). Starting today we will be focusing heavily on technique and form, not that we didn’t before,  Courtney and I both...Read More

WOD: There are going to be two options for WODs today, however coaches get to make the decision which WOD to do.  The options are: AMRAP in 15 Minutes of: 12 Right Arm Dumb bell Snatch 12 Dumb bell Swings 12 Left Arm Dumb bell Snatch 12 Steps Right Arm Overhead Walking Lunge 12 Steps Left...Read More

Benchmark Friday WOD: “DT” 5 Rds For Time: 12 Deadlift 155#/105# 9 Hang Power Clean 155#/105# 6 Push Jerk 155#/105# Extra Credit: 2 Minute Mobility WorkRead More

Skill Work: Forward Roll Headstand Handstand WOD: 3 Rds For Time: 21 ea Alt. Single Arm KB Russian Swing 55#/35# 12 L-Pull Up/Jumping L-Sit Negitive Pull Up 6 Handstand Push Ups/30Seconds Accumulative Handstand/Headstand HoldRead More

WOD: Tabata This Sumo Deadlift High Pull 75#/45# 1 minute rest Squat 1 minute rest Pull Up 1 minute rest Push Up 1 minute rest Sit Up * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in...Read More

Strength: 5-4-3-3 Deadlift *Goal for today is to find your 3 Rep Max (RM) Deadlift.  We’re going to use this number in the WOD proceeding the strength portion, so make sure you give this your all out effort.  WOD: For Time: 50 Deadlift 1 Mile Run *Using your 3 Rep Max Deadlift acquired during the strength portion,...Read More

Strength: 3 Rds For Time of: 15 ea. Bulgarian Squat 15 Push Up WOD: AMRAP in 15 minutes of: 4 Man Makers 30#/20# 8 DB Front Squat 30#/20# 100 Meter Run Results: Cory: 5:20   5 rounds + 12 reps Ryan: 5:35   5 rounds + 12 reps Jolene: 7:00  6 Rounds + 1/2 manmaker Ed:  6:55        ...Read More

Rest Day Happy 4th of July everyone.  Great Job this week, enjoy your day off.Read More

WOD: 3 Rds As Many Reps as Possible in 1 minute of: Tire Flip KB Sumo Deadlift High-pulls 55#/35# Box Jump/Step Up 20″ MB Slam 20#/15# Russian Twist 20#/14# Rest Results: Numbers listed as reps per round Ed: 110, 98, 95=303 Julie: 92, 87, 93 =272 Cory: 116, 89, 77 =282 Ryan: 153,101, 94 =348...Read More

Benchmark Friday WOD: “Lynne” 5 Rounds Not for time of: AMAP BW Bench Press AMAP Pull-up Score total reps *AMAP = As many as possible Extra Credit: 30-25-20-15-10-5 Butterfly Sit ups Sky divers Russ getting after “Lynne” Sorry for the delay in posting results, didn’t realize they weren’t up! Everyone did awesome with the WOD. Had...Read More