STRENGTH-     1a.) Dead lift 3×5 1b.) Broad jump 2-2-2 SKILLZ- 1/2 tabata: hold in the bottom of your squat position. *Extra points for holding a bar in 1 of the 3 squat position. WOD-      4 Rounds: 4 Front Squats @ 65-70% 10 Ball Slams MIDLINE- Tabata side planks   The Benchmark […]


STRENGTH-     a.) Dead Lift 1-1-1-1-1-1 b.) Max height box jumps 1-1-1-1-1-1 SKILLZ- Accumulate a total of 5 minutes in the bottom of your squat. Bonus points if you add a barbell (front squat, back squat, or overhead). Stay tight with good form the whole time.  WOD-  AMRAP in 10 minutes: 10 Dead Lifts 60% […]


STRENGTH-     1a.) Halting Dead lift 10-10-10-10 1b.) Broad Jumps 4×5 1c.) Chin ups (weighted) 4×4  SKILL- E.M.O.M. for 4 minutes: 3 OHS *Heaviest possible, no racks. WOD- E.M.O.M. for 8 minutes: 5 Power Cleans @ 70-75% 20 Double Unders/60  Single Unders MIDLINE- Tabata moving side planks! If you’re new to our site, you may […]


  Instead of doing the above, please come in a different pair of shoes. We are tracking a lot of salt into the gym, and you all know how much we utilize our floor space!! Thanks in advance! What are we doing today you ask??? Well…here it goes… Strength- 1A.) Dead Lift 3×10     […]


ATTENTION: We will be CLOSED Saturday (tomorrow) the 12th. Jeremy & I have a family funeral we need to attend. Sorry for any inconvenience this may cause! We will reopen on Monday at the normal times! On-Rampers—-no need to panic, we will make up this workout next week 🙂 SWOD:     1a.) Deadlift 5-5-5-5-5 1b.) […]


SWOD:  15 minutes to work up to a 1 rep max, Clean (any style) WOD: AMRAP in 8 min: 8 Thrusters @ 95/65# 8 Knees to Elbows   Bonus- Midline- Tabata side planks!


Just a thought, but does anyone else get sick of those “Today I’m thankful for…” that fill up your Facebook news feed? I like to see what people are thankful for, BUT why are people only thankful in November? I would like to see people posting those things randomly throughout the year! Another thing—if your […]


Yay!  Christmas came early!!  I got my wish for unbearable heat and mugginess!!  For real though, check your hydration guys.  It’s no joke.  In weather like this it can creep up on you, make you feel even hotter than it really is, and also slow your training gains.  SO BE SMART!  Water with plenty of […]