Congrats to Nicole for kicking ass in the Elite group at the world police and fire championships! Thursday 8/17/17 Cone drill + Work to a... Read More

We found a photo from Alans Spartan race.  Hes so fast he can do weighted lunges and beat dragon fire! Jon was not so lucky... Read More

Good luck Nicole! Remember..hook grip saves lives Tuesday 8/15/17 4 rounds for max reps of each exercise Max reps bench press (BW/.70% BW) 1 Min... Read More

Inspiration for deadmans carries Monday 8/14/17 Front squat 5×4@70% + EMOM 10 min: 1 min: 15 Thrusters (96/65) 1 min: 15 Burpees *Plab B 12/12... Read More

Good luck and safe travels to Veronica who is leaving today to study in Italy! Sunday 8/13/17 Establish a 1RM clean and jerk + For... Read More

Paralettes make regular soooooo much easier Saturday 8/12/17 “J.J” 1-2-3-4-5-6-7-8-9-10 Squat clean (185/135) 10-9-8-7-6-5-4-3-2-1 Parallette handstand pushup General fitness 3 rounds Run 800m 30 DB... Read More

Congrats to Jon on finishing the Spartan ultra race in 12 hours 36 min! No picture of Alan available as he finished the race before... Read More

Pretend like you're doing a clean but deadlift it instead Thursday 8/10/17 With/a partner: Alternating rounds for 6 min: 10 KB sumodeadlift high pull +... Read More

Dumbbells are great tools to use for strength... Just don't always use the same weight no matter what the reps are..... Wednesday 8/9/17 Alt tabata... Read More

How the G.O.A.T. feels about the games this year. Watch out for a fully loaded Mayhem next year Tuesday 8/8/17 Open the hips + Back... Read More