New in July! Let's get Strong together!

June’s swimming program is winding down (WOW that went by fast!), but we are very excited to announce TWO new specialty programs coming to you in July!! These classes will start the first week in July and be held at 6:30pm. Therefore, there will be no 6:30pm class for July and beginning of August. We […]

03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]

03.05.2014

WARM-UP: 5 ROUNDS: 5 Good Mornings 5 Deadlift 5 Sit ups 5 Mountain Climbers STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010 WOD: AMRAP in 7:00 A1: 20 Thrusters 45# (pace) A2: Slam Ball A3: Wall Ball 14/20# —7:00 REST— AMRAP in 7:00 A1: 30 Double […]

03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

02.19.2014

There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: 1.1.1.1.1. WOD: […]

02.12.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High Hang Clean) 3 HCl (Hang Clean) 3 SJ (Split Jerk) STRENGTH: 10:00 to build up to a heavy: 3 position Clean & Jerk [High hang, hang, low hang, and Jerk] (partner)WOD: 7:00 AMRAP 200m Row (pace) KB Swing (russian) […]

01.21.2014

WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]

12.18.2013 [wednesday]

WARM-UP: Deadlift every 1:30 10 @ 30% 8 @ 40% 6 @ 50% 4 @ 60% 2 @ 70% STRENGTH: Deadlift 7×1 E3M Establish a new 1RM WOD: Diane 21-15-9 Deadlift 225/155# or 40% of new 1RM HSPU

11.08.2013 [friday]

[slideshow] Journals are checked and points were totaled! GREAT job to all the challengers who made it through!! The male winner is….(drum roll please)….EVAN PRINCE!! He ate great and ended up losing 16 pounds!! The points for the ladies were all VERY close; but the female winner is……(drum roll please)…..JESSICA HARRISON!!! Everyone who completed the […]