WOD

Choose wisely Option A- 4 Rounds for time Row 500m Rest 3 Min   Option B- Row 2k @70%(Hint: if your doing the open workout Friday,... Read More

WOD- Back Squat 5 rep    

Last chance to practice process goal setting in a workout.  WOD- Amrap in 18 Minutes 15 Box Jumps 12 Push Press 9 Toes 2... Read More

On February 22, 2012, two helicopters took off from an expeditionary refueling site for a pre-deployment training flight in the Chocolate Mountain Aerial Gunnery range... Read More

Apologies for the absence of posts the last two days. Insert excuse here _____. This is a really cool series with really cool people. WOD-... Read More

Strict Work is something that we naturally do everyday. We brace our spine and then perform a movement. Doing movements strict happens to decrease our... Read More

Focus- Pacing Moving efficiently for 10 minutes   Wod- AMRAP for 10 5 Shoulder to Overhead 10 Deadlifts 15 boxjumps  

Practice- Spend 15 minutes working on Snatch technique WOD- AMRAP in 10 Minutes 30 Snatches 30 Snatches 30 Snatches We will use the data from... Read More

Everything we do is scaleable! Please bring a stop watch if you have one. Wrist watches, phones, or any other option will help.  WOD- For... Read More

An observation from the gym lately. We can have stronger backs. Lets do something to fight against our biased front side. Focus- L-sit WOD- EMOM... Read More