Dan Broughton

Skill Work- Handstands then: For time: 3-minute handstand hold 100 squats 50-meter handstand walk (Bear Crawl) 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes… Read more »

Sumo Deadlift 1 RM then: Against a 11 minute clock 50 sumo deadlift high pulls 75/55 25 pull-ups Row for calories in remaining time Score is total Calories

*Shoulder Mobility Workshop* Don’t forget that today we will be having our Shoulder Mobility Workshop with Prestige Chiropractic at 6:15 this evening. During the workshop Dr. Pauley will present a variety of exercises that can help with issues such as… Read more »

Happy November everyone! Let’s kick of this new month by discussing what our goals will be. First and foremost, we are going to close out last month’s strength program by maxing out our lifts  to start(press, front squat, and sumo… Read more »

Hero WOD Sunday “Hidalgo” U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when… Read more »

Partner WOD *one partner working at a time 100 double under cash in 10 rounds for time 10 deadlifts 225/155 20 cal row/bike 100 double under Cash out

Sumo Deadlift 5-5-5 (add 5-10 from last week) then.. Complete as many reps as possible in 15 minutes of: 2 front squat 95/65 2 burpees 4 front squat 4 burpees 6 front squat 6 burpees etc…

Snatch 1-1-1-1-1-1-1

Happy Halloween!! Don’t forget to come in today dressed up in your costumes!!! **Today we will have a modified evening schedule with a 4 and 5 pm class only For time with a partner: 75 lateral pumpkin jumps 50 pumpkin… Read more »

Be sure to join us tomorrow IN COSTUME for a special Halloween partner WOD!! We will be having a modified evening schedule with a 4 and 5 pm ONLY! Front Squat 3-3-3 (add 5-10 lb from last week) then.. 30… Read more »