WELCOME..!


7/22/14 WOD

1) Dead Lift:
3-3-3-3-3

2)For time
21-15-9 rep/rounds of:
Power Clean (135/95)
Box Jumps
H.R. Push Ups




7/21/14 WOD

1) Back Squat:
4-3-2-4-3-2
* perform the 2nd set of “4″ at the same weight you did the 1st set of “3″

2) 6 rounds for individual times of:
10 Wall Ball(20/14)
10 Pullups
20 Double Unders
1 min rest

* your goal is to be unbroken on every movement, find your Unbroken Pace, then make each round after that Faster but still unbroken.




7/19/14 Open House @ 8:30 am

Free Workout @ 8:30 am Open to All!




7/18/14 WOD

1) Build to today’s Heavy Snatch in 15 min 

2) Build to Today’s Heavy Clean and Jerk in 15 min

3) 15 min AMRAP of:
36 KBS
36 Box Jumps
36 H.S.P.U.
36 Burpees
36 Pullups




7/17/14 WOD

1) Mobility and Maintenance

2) Skill Work:
3 rounds not for time of:
L-Sit Max Hold (on the rings for a Greater Challenge!)
50-100 Double Unders
3-5 Muscle Ups
3 Broad Jumps (record the longest Jump of the 3 ea. round)
Hand Stand Walk Max Distance

3) With a 12 min Clock
Run 100 m.
Rest equal Time
*Score is total Runs Completed