Tuesday September 12, 2017


Front Squat 5 x 3 @ 75%

5 sets of 3 reps, on a 2:30 clock.


Min 1: 5-8 Strict Pull Up
Min 2: 15-20 Sit Up
Min 3: 8-15 Push Ups
Min 4: rest

This is a QUALITY movement day.
For the pull ups, we want good reps, bands are allowed and ring rows are a great alternative as well.

For the sit ups, choose either AbMat or GHD, but make sure reps are complete by :45

Push Ups, lets make sure we're going full range of motion, chest to the floor and a solid lock out at the top, use a box or another modification if this allows better movement.

Tuesday September 5, 2017



4 x 3 @ 75%

4 sets of 3 reps @ 75% of your 1 RM.
12 quality reps are what we are looking for.
TnG or quick drops and resets are both acceptable.


Power Punch

One time through for max combined calories/repetitions:

:60 Bike
     :30 rest
:60 Shoulder 2 Overhead 115/75
     :30 rest
:60 Calorie Row

Our goal is to hit this "power" workout hard! Only one round so don't hold back. 
We often train in longer time domains comparatively speaking so be sure to take advantage of today.

Tuesday August 29 2017



Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Post rounds completed to comments.

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell