training of the Day Push press As many as possible in 4 minutes @ body weight (Men) 3/4 body weight (women) then AMRAP 7 minutes 4 handstand push ups 6 burpees 8 pull upsRead More

Training of the Day Back squat 4-4-4 @ 80% 2-2-2 @ 90% then 3 rounds for time of…. 2 minute max rep box jump :30 rest 2 minute max calorie row rest :30Read More

Training of the Day Dead lift 5-5-5 @ 80% 3-3-3 @ 85% then 21-15-9 of power cleans (75% 1RM) toe to barRead More

Yesterday was the 20th Anniversary of one of the most costly and important operations in the 75th Ranger Regiment’s history.  The mission lasted into the following day when members of Task Force Ranger had to run out of Mogadishu in what is now known as “The Mogadishu Mile” The battle, which took place in the...Read More

Workout of the Day strict press (supinated grip) 5-5-4-4-3-3 @ .65% press 1RM then “Nick” 12 rounds for time of: Kettlebell  hang squat clean, 10 reps 6 Handstand push-upsRead More

Training of the Day Back squat 5-5-5 @ 80 % 4-4-4 @ 85% then 2 rounds of…. 200ft overhead walking lunge 20 pull ups 500m rowRead More

Training of the Day Snatch grip dead lift 2×5 @ 90% snatch weight 2×4 @ 100% 2×3 @ 115% 2×2 @ 120% all sets are on the 90 then 21-15-9 Kettle bell clean and jerk ring dipRead More

Training of the Day 14 minutes to…. Run 1 mile max jerk at minute 14…. 2 minute max rep double unders. “Score is, every pound on jerk & every double under subtract 1 second from run time.Read More

Open gym will be from 9-10:30 today instead of after the 10:30 class so we can go cheer on our ladies at the “Girls gone RX” competition at CF Eminence.Read More

Training of the Day Time under tension back squat 5 down, 2 hold, fast up 5-5-5-5 @ 55% 1RM then 6 rounds for time of… 15 Wall ball 25 double under 150m runRead More