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10,000 sq ft TRAINING FACILITY


build strength, stamina, power

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Latest News

  • 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

  • 17NOV
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    November 17, 2014

    40 min 6 min / 1500 or Max effot. 3 min rest 6 min / 30 reps for time – back squats (275/ 165) *idea is to lift heavy 3 min rest 6 min/box jumps 150 reps(24 “/20″) for time 3 min rest 6 min / 150 KBS (70 lbs/ 55lvs) for time 3min rest

  • 14NOV
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    November 14, 2014

    Skills 12 min L- sit holds (EMOM 25 sec.) Advanced: ring holds/rig 30 min time cap Partner wod 10 muscle ups / 20 pull ups 20 sdhp 135/95 30 over head squats 135/95 40 toes to bars /leg raises 50 cal row 40… 30… 20… 10…

  • 13NOV
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    November 13, 2014

    12min E(2)MOM Hang snatchx3 9min EMOM 1min: 10 medicine ball cleans 2min: 12 KB thrusters 70/45 3min: 200m run 3min rest 9min EMOM 1min: 5 wall climbs 2min: 10 kb swings 70/45 3min: 15 feet walking OH lunges 45/25 Core: Tabatha:6min 0-2min Plank holds 2-4min V-ups 4-6min Flutter kicks