12.13.2021Deadlift (5@65%, 5@75%, max @85%)Metcon (AMRAP - Reps)3xs 1 min amrap 1 min off 1. 5 Deadlift 50% & 20 Air Squats 2. 5 DL [...]

12.12.2021Skill Workbench technique - work up to weight - you can use floor pressLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press [...]

12.11.2021Front Squat (7-7-5-5-3-3 record heaviest 3)Metcon (Time)4 RFT 20/15 cal row/bike/ski 20 Sit Ups (rx+ GHD) 10 KB Swings 53/35 (rx+ 70/53)Mobility2 min roll out [...]

12.10.2021Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff [...]

12.9.2021Workout today, get a raffle ticket for a gift card prize! Drawing will be 12/12Skill WorkButterfly Pull Ups, kipping, BMU 4 sets of 5-10 Chest [...]

12.8.202112 days of Christmas day 8 10 pack of 30 minute personal training sessions $500400m Run (Time)Max Effort 400m Run3x400 m run - record fastest. [...]

12.7.2021Any Designs for Health supplement in stock, 20% off.Warm-up2 rounds 100 m run 50 Ft bear crawl 50 Ft Soldier kick plate push 1 length [...]

12.6.2021Day 6 Weight Loss Supplement Packets $100 (save $49.25) order by this FridayWarm-up200 M Run Tabata Wall Balls PVC 10 each: Pass Thru, OHS, Round [...]

12.5.2021Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds)EMOM min 0-5 5 thrusters 45/35 (rx+ 75/55) min 6-10 5 Thrusters 65/45 (rx+ 95/65) min 11-15 5 [...]

12.4.2021Christmas Party is tonight!Front Rack Lunge (build to heavy 2 rep max)Nasty Girls V2 (Time)3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 [...]