Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings...Read More

Shoulders feeling tight? Sign up for the Mobility Class today at 5:45 PM! Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts (65-70%)10-15 Tibialis Raise Conditioning Every 1:30, 3 Rounds1) 25/20 Calorie Row (FX: 20/15) (RX+: 30/25)2) 200m Run + AMRAP Burpees to 6″ Target (RX+: 12″)3) Rest*Score is total number of Burpees to...Read More

Weekly OverviewEvents/ClassesMondayCleansTuesdayDeadliftsShoulder Mobility Class at 5:45 PMWednesdayStrict HSPU/Strict Chin-UpsAb Attack at 5:45 PMThursdayBack SquatsFriday3-Level SnatchSaturdaySquad WODSundayBench Press/Ring Row Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Clean + 2 Power Cleans (60-65%)3-4) 1 Hang Power Clean + 2 Power Cleans (65-70%)5-8) 3 Power Cleans (70-75%) Conditioning For Time:600m Run (FX: 500m)10 Bar Muscle-Ups (FX:...Read More

Strength Every 1:30, 3 Rounds1) 8 Strict Press (↑)2) 8 Pendlay Row3) 20 Underhand Banded Pullaparts*Score is Strict Press Conditioning 3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)15 Hand-Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand-Release Push-Ups)20 Single Dumbbell Suitcase Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)*14:00 CapRead More

Squad WOD AMRAP 12:00 – w/ Partner, Split Any Way 800m Run (FX: 600m) Into… AMRAP36 Goblet Squats18 Single Dumbbell Devil’s Press4 Rope Climbs (FX: 2) Rest 3:00 AMRAP 12 w/ Partner, Split Any Way 1000/800m Ski (FX: 800/600m) Into… AMRAP36 Goblet Reverse Lunge18 Alternating Dumbbell Snatch4 Rope Climbs (FX: 2) DB WEIGHTS:(Rx: 50/35) (Fx:...Read More

My fitness journey started ten years ago.  I started running weekly 5k races. At the time I was 30-40 pounds heavier than I am now.  After training and participating in races I noticed the weight to slowly come off.  Slowly 5k races became 10k races, 10 milers and half marathons.  I always wanted to incorporate...Read More

Strength Every 2:00, 6 Sets2 Snatch Grip Push Jerk + 2 Overhead Squats (↑, CAP at 75%)) Conditioning AMRAP 1010 Toes to Bar (FX: 5) (RX+: Unbroken)100m Run5 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)100m RunRead More

Strength Every 3:00, 4 Sets8 Deadlifts + 15 Banded Face Pulls1-2) 60-65%3-4) 65-70% Conditioning EMOM 121) 50 Double Unders (FX: 35) (RX+: 70)2) 20/15 Calorie Row (FX: 15/10) (RX+: 25/20)3) 10 Burpees (FX: 8) (RX+: 12)4) AMRAP Calorie Ski5) Rest6) Rest*Score is total Calories on SkiRead More

Strength Every 1:30, 3 Rounds1) 6 (33X) Tempo Banded Strict Ring Dip (FX: Tempo Bench Dip) (RX+: Strict)2) 15/15 Single Dumbbell Row3) 50’/50′ Banded Lateral Monster Walk*Ring Dip = 3s eccentric, 3s pause at bottom of dip, then explode Conditioning For Time:30-24-18 Box Jump Overs (24/20)15-12-9 Squat Cleans Clean Weights:(RX: 135/95, 165/115, 185/125)(FX: 95/65, 115/80,...Read More

Tight lower back? Join Coach Scinju for his Mobility Class today at 5:45 PM! Strength Every 2:00, 6 Sets1-3) 1 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (65-70%)4-6) 2 Split Jerks (70-75%) Conditioning For Time:800m Run (FX: 600m)into…4 Rounds10 Chest to Bar Pull-Ups (FX: 7 OR 10 Pull-Ups) (RX+: 5 Bar...Read More