Dan Broughton

Today: Back Squat 3×6@70% Add 0-10lbs from previous week Then 2×10-15 Narrow Stance Goblet Squat w/ KB *W/ Weightlifting Shoes or Heel Raised w/ 2.5 or 5# plate Then 3 RFT 400m Run 10 Power Snatches (95/65) 75 Double-Unders

Monday the 9th we will have a 9:30am, 4/5pm classes only. Today: In Teams of 2 600m Run 2 Rds of DT each 600m Run 2 Rds of DT each 600m Run 2 Rds of DT each 600m Run *1… Read more »

Today: 5 Min EMOM 8x Strict Press *Add weight to last week, if possible 3×15 DB Roll-Backs AHAP Then For Time 27-21-15-9 KB Swing HRPU 400m Run

Today: 9 Min AMRAP 3 DB Thrusters (50/35) 3 Toes-to-Bar 6 DB Thrusters 6 Toes-to-Bar 9 DB Thrusters 9 Toes-to-Bar Etc.

Today: Deadlift 2x Heavy Singles Then 2×12-15 Good Mornings (Medium Weight) Then 3RFT 10 Pull-Ups 10 Front Squats (135/95) 10 Burpees

Doc Pauley will be conducting his mobility 102 class this evening at 6:30pm.  He will be hitting ankles, wrists, knees and elbows!  Mobility 101 is not a prerequisite for mobility 102.  This class will be $5 at the door.   See… Read more »

Today: Back Squat 3×6@70% *Add 0-10lbs from last week Then 2×10-15 Lunges w/ Double KBs *Per Leg Then 3RFT 10 KB Ground-to-Shoulder 200m Farmer’s Carry

Get in today for the early bird price of $35 for the women’s self defense class brought to you by Trident Martial Arts.  Come and learn how to defend against an attack at an ATM, walking home, in a weird… Read more »

Exciting news everyone! Coach Steph will be releasing her very first E-book soon. If you have been curious as to what all this flexible dieting, IIFYM talk is about, you are going to want to check this out. This E-book… Read more »

Today: Skill Work Power Snatch Then 7 Min AMRAP Power Snatches (75/55) EMOM 7 Dips