November 12, 2018

Happy Veterans Day (observed) Snatch (EMOM 8: 1 PS + 1 OHS) Begin at roughly 65% and build to 75% of 1RM snatch. Armistice (AMRAP – Rounds and Reps) AMRAP 11 11 Power Cleans 11 Burpees Over Bar 19 Deadlifts 18 Pull-ups (135/95)

September 3, 2018

Happy Labor Day! Get this in at the gym, at the beach, or at home! Metcon Every 8min x 5 sets 50 DUs 400m run 30 air squats 20 push-ups 10 burpees

May 14, 2018: Low Hanging Fruit

WOD EMOM 10 Odd: 2 alt. TGU Even: 5 wall squats Burgener Warmup: 1. Down and up (shrug/extension) 2. Elbows high and outside (high pull) 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Overhead Squat (5-5-5)   Snatch Balance (3-3-3)   Hang Squat Snatch (1-1-1) Low hanging fruit doesn’t taste

Read More

May 11, 2018 : Prepare

MetCon “Mini Murph” AMRAP AMRAP 40 800m run 20 pull-ups 40 push-ups 60 squats     “If you fail to plan, you are planning to fail!” ― Benjamin Franklin

May 2, 2018 – Supplements and Siding

Metcon 400m run – rest 2min 800m run – rest 4min 1mi run – rest 8min 800m run – rest 4min 400m run   Supplements – Something that completes or enhances something else when added to it. Supplemements can’t be a foundation. If we’re building a house, supplements are like siding. You don’t really NEED

Read More

5 Ways to Jumpstart Your Morning

Wake up, hit the snooze. Lay there. Hit the snooze, again. Pretend like you’re getting 15 minutes more of quality sleep… finally get up. Groggily get up and start trying to piece together your day while slowly allowing reality to set in, you’re running late. Fuck. You’re late for work… Sound familiar? This is probably

Read More

Travis Marunde: My Story

  In 2010 I weighed 280 lbs.  Despite my efforts to be healthier and lose weight, spending hours in the gym multiple days a week and trying to “eat better”, nothing was working. I wasn’t seeing any results.  I was discouraged.  Being so unhealthy and so far from where I wanted to be, I started

Read More

Gold, Silver, or Bronze (Coach Giff)

What you TOLERATE for is what you END UP WITH.  If you settle for good enough that is what you will get.  Reaching beyond what you think you are capable of and not being settled will get you your gold.  That is when barriers are broken and goals are met. This is where a group

Read More

A Fitness Guide: Pt. 1 – Your Why

“Where do I start” is one of the most commonly heard phrases surrounding fitness, health, and weight loss. People have motivation and inspiration but, no real direction or set goals. We see thousands of success stories on instagram and little to no stories or photos on the COUNTLESS failures, setbacks and mishaps. The beautiful inspiration

Read More

Get Outside, Like Your Life Depends On It

There is endless research on the benefits of being outside. I’m not even talking about working out, outside, or running outside, or rock-climbing, just literally being outside. And if you really want to up the ante, you can walk outside. Yes, that’s correct, WALK. Architect Frank Lloyd Wright, a famous American architect with artistic contributions

Read More