***In house comps*** 2018 line up

Here is the line for our in-house competitions for 2018. March 18th Sunday. Will be a mix modality functional fitness comp. With 3 events testing all aspects...

Thursday 231117

#1 Rowing Mobility #2 Strength 10-7-5 back squat 3 back squat E2 for 10 @85% Warm up deadlift 3 deadlift E2 for 10 @85% #3 WOD 1min max cals airdyne #4...

Wednesday 221117

#1 Skipping Mobility #2 Strength 10-7-5 bench press 3 bench press E2 for 10 @85% #3 WOD Primer 6min alt 5 push ups 5 K2C 10 double unders WOD 15min AMRAP...

Tuesday 211117

#1 Airdyne alt Mobility #2 Strength Warm up squat cleans 5 squat cleans E2 for 10 @75% #3 WOD 1:1 60sec 7 thrusters 40/60 10 C2B 8 burpee or until 60sec...

Monday 201117

#1 Rowing alt Mobility #2 Strength 10-7-5 push jerk 5 push jerk E2 for 10 @75% #3 WOD primer 6min EMOM 2 clean and push press WOD 30 clean and push press...

Hero Friday

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle...

Thursday 161117

#1 Rowing alt Mobility #2 Strength 10-7-5 front squat 5 front squat E2 for 10 @75% #3 WOD 5 rounds 15 cals row 15 DB bench press 10min cap #4 Flexibility

***Swimming The English Channel***

Expressing your fitness is about getting out there and enjoying yourself. A member of our community is doing just that with setting herself a challenge...

Wednesday 151117

#1 Skipping Mobility #2 Strength Warm up deadlift 5 deadlift E2 for 10 @75% #3 WOD Primer 6min EMOM alt 1 HSPU 3 hang power cleans 10 double unders WOD...

Tuesday 141117

#1 Rowing alt Mobility #2 Strength 10-7-5 bench press 5 bench press E2 for 10 @75% #3 WOD Cindy XXX Complete as much as possible in 20 minutes of: 10 Pull-ups...

Monday 131117

#1 Rowing Mobility #2 Strength 10-7-5 back squat 5 back squat E2 for 10 @75% #3 WOD Primer 5min EMOM 4 pulls on rower 2 push press 35/50 WOD 10min team...

Sunday Strongman

Farmers relay

Bodybuilding Saturday

Education to date. Key bodybuilding principles. BALANCE (push pull, symmetry) CONTROL (mind to muscle focus, tempo, positioning) APPLICATION (super sets,...

Hero Friday

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division,...

Thursday 091117

#1 Rowing alt. Deadlift positioning #2 WOD 10 rounds 5 deadlift @50% 7 burpee bar overs @10min 5min rest Then 10 rounds 10 DB bench press 7 strict pull...

Wednesday 081117

#1 airdyne Squat therapy #2 Strength 10-7-5 back squat 5 tempo back squat every 2min for 10min 21×1 #3 WOD Teams of two 5min 20 DU 3 HSPU 5min 10...

Tuesday 071117

#1 Rowing Mobility #2 Strength 10-7-5 push jerk warm up 5 push jerk 10min EMOM @50% #3 WOD Primer 6min EMOM 2 DB squat snatch 2 pull ups 2 burpee WOD Buy...

Monday 061117

#1 Airdyne alt. Mobility #2 Strength Warm up squat clean 1 squat clean every 2min for 10min @90% #3 WOD Primer 6min EMOM 1st 2 hang squat clean 5 DU 2nd...

Strongman Sunday

Zurcher yoke carry Find a heavy single then work upto a max distance carry at approx 2x bodyweight

Bodybuilding Saturday

Last week we worked our potential with our body in the horizontal plan. Focusing on mind to body controlled push pull movement patterns. This week we are...

Hero Friday

DT 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting...

Thursday 021117

#1 Airdyne alt. Mobility #2 Strength Warm up back squat 1 back squat every 2min every 10min @90% #3 WOD Primer 6min EMOM 5 K2C 6 jumping lunges 10 rounds...

Wednesday 011117

#1 Airdyne alt. Mobility #2 Strength 10-7-5 bench 1 bench press every 2min for 10min @90% #3 WOD Primer 6min EMOM alt 2 OHS 2 pull ups 5 burpee bar overs...

Tuesday 311017

#1 Rowing alt. Mobility #2 Strength Deadlift warm up 1 deadlift every 2min for 10min @90% #3 WOD Teams 20min starting every 3min 10/15 cals row 10 deadlift...

Chris’s Birthday Workout

Happy Birthday Chris here is a birthday workout for you to enjoy. #1 Airdyne Mobility #2 Strength Squat clean warm up 3 squat cleans every 2min for 10min...

Sunday 291017

Today’s focus is shoulder stability. Maintaining active shoulders through a number of shoulder stabilizing exercises.

Today’s class recap

Today’s class was all about bodybuilding. Here are the recap and take away educational points. The importance of mind to muscle focus for maximum...

Bodybuilding Saturday

Chest pump with some wig sculpting. Finish with bi and tri pump.

Hero Friday

‘Wittman’ Seven rounds of: 15 kettlebell swings 24/16 15 power cleans 42.5/30 15 box jumps 24/20 Resources U.S. Army Sergeant Jeremiah Wittman,...

Thursday 261017

#1 Skipping Mobility #2 Strength 10-7-5 push jerk 3 every 2min for 10min @85% #3 WOD Primer 6min EMOM 5 double unders 2 wall ball 1 pull up 1:1 90sec 50...

Wednesday 251017

Happy Birthday Marc, hope you enjoyed your birthday the other day. Here is a birthday workout for you to enjoy. #1 Rowing alt. Mobility #2 Strength 10-7-5...

Tuesday 241017

#1 Airdyne alt. Mobility #2 Strength 10-7-5 bench press warm up 3 bench press every 2min for 10min @85% #3 WOD Primer 6min EMOM 5 K2C 2 alt DB snatch 10min...