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10,000 sq ft TRAINING FACILITY


build strength, stamina, power

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Latest News

  • 31OCT
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    October 31, 2014

    Strength Front Squats 5 @ 65% 5 @ 75% 5 + @ 85% Metcon For Time: 50 Wall Balls (20/14) 15 Clean ‘N’ Jerks (135/95) 50 Wall Balls 15 Clean ‘N’ Jerks 50 Wall Balls

  • 30OCT
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    October 30, 2014

    5K run *control your breathing, don’t let it control you!

  • 29OCT
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    October 29, 2014

    A. DeadLift Set 1 – 5 @ 60% Set 2 – 5 @ 70% Set 3 – 5+ @ 80% Note: If you can perform more than 5 at 80% then do so! Rest 2 minutes between sets. B. 20 Min. AMRAP KB Swings (55/35) Power Clean (155/105) Box Jump (24/20) Note: The rep scheme

  • 28OCT
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    October 28, 2014

    Push Press Set 1 – 5 @ 60% Set 2 – 5 @ 70% Set 3 – 5 @ 85% Set 4 – AMRAP @60% Note: Dropping back down to 60%, after building up to your 85%, will make the last set feel light and move explosive. Rest until you feel recovered between sets. B.

  • 27OCT
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    October 27, 2014

    Strength Back squat In 12 min complete: 5 reps @ 65% 5 reps @ 75% 5 reps + @ 85% Metcon 5 RFT 10 front squats 115/80 10 burpees Post WOD 3 RNFT Accumulate 30 sec of L-Sits 20 back Extensions 15 V-Ups

  • 24OCT
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    October 24, 2014

    14 min E(2)MOM Sumo DL x 3 Partner WOD (teams of 2) 1000m Row 60 GHD Sit Ups 1000m Row 90 Air Squats 1000m Row 120 Heavy Jump Rope Singles 1000m Row 24 Wall Climgs 1000m Row

  • 23OCT
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    October 23, 2014

    Skill: Continental Clean (AHAP) (10-15 mins.) WOD 20 min. AMRAP 3 Muscle Ups/ 6 C2B Pull ups 200m Run 10 Double KB C&J 55/35 30 Dubs 200m Run