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October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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August 6, 2018

“Start where you are. Use what you have. Do what you can” – Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

July 25, 2018

Decide what you want. Then decide to earn it. Stop waiting. Stop waiting for the right time, for the right place, for the easy road, for the convenient opportunity; make a plan and EXECUTE.   Metcon  10x 1-minute rounds of: 10 squats 5 burpees Max reps of clean and jerks **Rest 2 minutes between rounds.

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June 6, 2018 – When to Stop

3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.

May 15, 2018: Simple

Warm Up 5 rounds of “Cindy” 5 pull-ups 10 push-up 15 air squat MetCon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Its simplicity is

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May 9, 2018: Open Minded

Warm Up Hip Flow + 3 rounds for Quality 1 wall walk 5 squats 5 ring rows @ 22X1 tempo + accumlate 2min in down dog Metcon (Time) For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead

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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

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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

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Josh Hollin: “I weighed 350lbs and I was super intimidated by CrossFit”

I first heard of CrossFit when I started experimenting with the paleo diet, back in 2012. At that time, I weighed 350lbs and I was super intimidated by CrossFit and never thought I would actually end up doing it… Fast forward three years later to 2015. I was able to lose over 50lbs just by including some

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Green Tea for GAINS??

Most of us associate green tea with quiet, peaceful practices. Yogis, monks, Japanese elders and grandmothers worldwide are common culprits but, what about everyone else? Well I’m here to tell you that green tea, especially matcha, offers up a LOAD of additional benefits, from helping prevent cancer, to increasing your gains. Check it out… First, let’s go

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