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Latest News

  • 19MAY
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    Monday, May 20 2013

    “Be happy, but never satisfied.” -Bruce Lee  Level 1 5×3 3-Position Deadlift then 12 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Level 2 Strength Back Squat 3 set of 3 reps @ 70%, 75%, 80% 2 sets of 2 reps @ 85%, 90% Conditioning 2 minutes max reps Burpees 1 minute

  • 17MAY
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    Think you can knock down the Queen/ King?

    To be the best, you have to beat the best. If you are the best, you have to be ready to defend your title at all times. Get ready for “The Queen/ King of the Hill”!!! Scores are posted on the board, 3-2-1 GO!   Rules for the Queen/ King of the Hill 1. If

  • 16MAY
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    Friday, May 17 2013

    “Always do what you are afraid to do.” -Ralph Waldo Emerson  Level 1 6×3 Bench Press then 10 Minute AMRAP 15 Wall Balls 100m Row Level 2 Strength Deadlift 3 sets of 5 reps @ 65%, 70%, 75% 2 sets of 3 reps @ 80%, 85% MetCon Front Squat @ 75/55 Hand Release Push Ups

  • 15MAY
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    Thursday, May 16 2013

    “Whatever you are, be a good one.” -Abraham Lincoln  When I say keep tension in your back, this is what I mean. Level 1 6×3 Back Squat then 9 Minute AMRAP 3 Burpees 3 Ball Slams 6 Burpees 6 Ball Slams 9 Burpees 9 Balls Slams etc. Level 2 Power Snatch 3 sets of 5

  • 14MAY
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    Wednesday, May 15 2013

    “If the red panda can do it, you can too!” -Santana Yturralde  Level 1 8 Second Snatch then 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups 400m Run Level 2 Strength Push Press 3 sets of 5 reps @ 70%, 80%, 85% (of Press) Push Jerk 2 sets of 3