3 Rds.Deads (1.5 BW) x 15Flying Pullups x 7Precision Jumps x 10Chain PullFarmer’s Walk 70&44/53&26


We wanted to thank each and every one of you for all the hard work you put in at the gym!! It only runs well because of the members and staff that are a part of it! Ryan and I appreciate you guys more than you will ever know! Now, take this day and enjoy […]


4 RoundsDoubles x 100Sit ups x 100KB Swings 70/53 x 10GHD Back x 25 Leslie and I thought this worthy of a name, soooooothis will now be…..“The Heath-Les anator”

WOD2K RowBack Squat Technique |

“Nancy”5 RoundsRun 400mOverhead Squat 95/65 x 15 “The only way to find the limits of the possible is by going beyond them into the impossible.”– Arthur C. Clarke |

“Linda”10,9,8,7,6,5,4,3,2,1Squat clean 3/4 BodyweightBench Press BWDeadlift 1 1/2 BW “Nothing great has ever been accomplished without enthusiasm.”-Ralph Waldo Emerson

“Tommy V”Thrusters 115/80 x21Rope Climbs x12Thrusters x 15Ropes x 9Thrusters x 9Ropes x 6 “Fortune favors the brave.”– Publius Terence |

3 Rds.Snatch x 15Box Jumps x 10 Below is an update on how Pat has been doing a month into his Paleo diet. If you are just starting to look at our website, let me bring you up to date, Pat went Paleo about a month ago to determine if it really would have any […]

picture came from”anamericanidiot.files.wordpress.com” Good Morning, “The term, Paleo Diet, is short for “Paleolithic Diet”. This short term has developed as an abbreviation, easily pronounced and remembered, in the past 15 years or so. With Dr. Cordain’s book, The Paleo Diet, published in 2002, it has become the most widely used popular term when referring to […]

“Diane”21,15,9Deads (225/185)Handstand Pushups |