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10,000 sq ft TRAINING FACILITY


build strength, stamina, power

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Latest News

  • 26NOV
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    November 26, 2014

    Strength: 3 front squat 85% EMOM for 10min Wod: 30 min 1200m run-50 pushups-50 sit ups 800m run- 40 pushups- 40 sit ups 400m run- 30 pushups- 30 sit ups 200m run- 20 pushups- 20 situps 100m run- 10 pushups- 10 situps

  • 25NOV
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    November 25, 2014

    12min EMOM E= 4 Hand Release pushups w/ plate on top of back (45, 25) O=12 Goblet airsquats AHAP 2min break 12min EMOM E= 6 HSPU O= 16 pullups 2min break 12min EMOM E= 8 cal row O= 8 burpees hop to plate.

  • 24NOV
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    November 24, 2014

    Strength 5rm OHS E2MOM /12min Wod: 1. 21-15-9 =12MIN cap Dumbell thruster (45lbs,25lbs) Box jump-overs (24″,20″) 4mim rest 2. 9-15-21= 12MIN cap Kettle bell swings (70lbs,45lbs) Lunges w/ wall ball over head (20/14) L R (1,1,2,2,3,3,4,4…..)

  • 21NOV
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    November 21, 2014

    Skill: HSPU. Adv. Parallete. LYNDA 10-1 Deadlift 1 1/2 body weight Bench press body weight Squat clean 3/4 body weight

  • 20NOV
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    November 20, 2014

    Partner wod 40 min 50 -Stones grounds to shoulder.AHAP 100- hang cleans 115lbs/ 85lbs 150- wall balls 20lbs,14lbs 200- dubs 250 meter sled push.AHAP. ( think of a heavy weight for the M/W)

  • 19NOV
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    November 19, 2014

    Strength/ 3rm pushpress 12min e2mom Wod: 3 ROUNDs 4min/ 400m run, then max STO @ 185lbs/115lbs 2min rest. After each round 3 ROUNDs 4min/ 25 ttb , then max burpees 2min rest. After each round

  • 18NOV
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    November 18, 2014

    10min Skill: Rope climbs practice. Advance: EMOM 2 rope climbs WOD: Barbara 5 rounds of each for time 20 pull ups 30 push-ups 40 situps 50 air squats 3min rest after each round 400m run x3 Rest :90 sec each