8.13.2021Wood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, [...]

8.12.2021Happy Birthday Coach Janice!Warm-up200 M run Birthday Burpees - 46! - just kidding, do 20 Stick work - Power Cleans, Power Snatch Rope Climb Technique Metcon (AMRAP - Rounds and Reps)Happy Birthday Coach Janice 23 [...]

8.11.2021Sign up sheet for the 3rd Annual In House Lift Off will be out this Friday. Save the date - 9/19Warm-up1 min assault bike 50 ft bear crawl, side lunge, samson, high knees 10 pvc [...]

8.10.2021Free Clean & Jerk Clinic Sat Aug 21st 10-12! Join Coach Ed and the Fortified strength athletes to up your Olympic Lifting Game! Open to all levels - both teens and adults! Space is limited [...]

8.9.2021"The Comeback is Greater Than the Setback " Tshrts & tanks are in $25 includes taxWarm-up200 M Row or Run 50ft bear crawl, burpee broadjump, Samson Stretch, Side lunge 10 PVC pass thru, OH Lunge, [...]

8.8.2021Accessory Work3x ATYW 10 Pull Apart 10 Lateral RaiseShoulder Press (5x4 70%)Metcon (AMRAP - Rounds and Reps)20 Min Amrap 5 Ring Rows 10 Lunges - ball overhead 15 Wall Balls 20/14