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Strength 3×5 Press, add 2.5-5# to last week’s press Conditioning 2 Rounds For Reps 1:00 / :30 work/rest ME Buprees ME Wall Balls (20/14) ME Box Jumps (24/20) ME Calorie Row *after 1 minute of work rest for :30.  Complete the 4 movements twice, sum of total reps equals your result.

Sticking To The Program

*see picture for an explanation of percentages. We want to add about 2-4% to the bar from last week. Find your 1RM on the left and move over to the highlight in that row. That is about how much you should add to the bar. A way to “feel” it out is the bar speed. If your bar speed slows down significantly, make the increments smaller. For instance, even though a 175# 1RM calls for...
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The New Site!!!

The new site appears to be up and running guys.  Be sure to check the blog every evening for results on the days WOD, as well as news and events.  Feel free to leave comments and replies below.


Strength Take 20 Minutes to find your 1 Rep max Back Squat Conditioning 3 Intervals each for time 500M Row 20 Front Squats (95/65) ME Pull-ups (1 set) *Immediately after the row, begin your front squats from the ground. Then complete 1 set of pull-ups. Pull-ups should be the biggest set you can do unbroken, without losing form. Recover between each round