Warm-up: Coaches Choice WOD: AMRAP 12min 12 Push-press, 115#(75#) 18 Pull-ups, (12 Chest 2 Bar, must be Rx’d) 24 Squats, (12 One legged squats, must be Rx’d) Strength: OHS 10-10-10-10+ @ 40%-60% of 1 RM Do 2 warm-up sets of 3 reps. The 4 sets of ten should be executed at 40%-60% of your 1RM....Read More

WOD: Teams of 2-3 complete the following 10x150m Sprint 300 Double unders or tuck jumps 200 Ab mat sit-ups, only 1 mat per team 100 Push-ups, hand release 50 Inverted Burpees  Read More

WOD: 50 Wall balls, 20#/14# 25 Toes-to-bar (38 mod) 40 Wall balls 20 Toes-to-bar (30 mod) 30 Wall balls 15 Toes-to-bar (23 mod) 20 Wall balls 10 Toes-to-bar (15 mod) 10 Wall balls 5 Toes-to-bar (8 mod) If you can not do competition standard Toes 2 Bar, do x1.5 for the modification: leg raise to...Read More

Paleo Week   To wrap up Paleo Week, we are going to give you a recent success story. It’s a little different then you might think, but it proves the power of the Paleo Diet. Enjoy! My success story   I have struggled with knee problems for the past 12 years, after a car accident...Read More

Paleo Week To insure success with the Paleo Diet you need to educate yourself about the topic and become an expert.There is a plethora of information on-line in regards to the Paleo Diet. Today’s post will be about tools you can use to have in your arsenal to help you succeed. Web Sites: Marks Daily apple Paleomg...Read More

Paleo Week The beauty of the Paleo Diet lies in the simplicity of it. Basically if it was walking, swimming or growing out of the ground you can eat it. But wait OT, grain grows from the ground. Ah yes it does, but man has to alter it before it is edible; harmful proteins (primarily gluten) are...Read More

Paleo Week Every blog post for this week will contain information about the Paleo Diet. If your diet is strict Paleo or you have no clue as to what I’m talking about, this week will serve both ends of the spectrum. If you have any recipes, success stories or anything pertaining to the Paleo Diet...Read More

WOD: Teams of 2-3 people complete the following 5 Rounds for time of: 30 Toes 2 Bar (x1.5 for leg raise modification) 40 Weighted Jump Squats, 75#/55# 500m RowRead More

Warm-Up: Coaches Choice (Greg’s Choice) WOD: 5 rounds of : 400 Meter Run 10 Burpee Box Jumps 15 Kettle Bell Swings ( 24kg/16kg)   If time is left 3 X 50 Abmat sit-ups in our quest for a six pack summer!!!Read More

WOD: AMRAP 15min 5 Chest 2 Bar Pull-ups, must be Rx’d (10 Chin over bar) 10 Ball Slams 15 Goblet Squats w/ Slam Ball 20 Ab Mat sit-ups Each round will be worth 50 points. If you can not do chest 2 bar pull-ups to competition standards (meaning no bands and chest touches bar ever...Read More