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Join us tomorrow at 8am for the 5th annual Smyrna Firetuck Pull benefiting the Smyrna Public Safety Foundation! Action starts at 8am tomorrow and it only costs $12.50 to participate! A. “Cookie Monster” Two Rounds 39 Pull Ups 39 Box Jumps with Step Down(24/20) 39 Calories Rowed 39 Walking lunge... read more →

A. Push Press: Build to a 2 Rep Max. Rest :90 seconds -Reset on each rep B. "Roundabout" For Total Time: 21 Shoulder to Overhead (135/95) 800 meter Run Rest 2:00 minutes 15 Shoulder to Overhead (155/105) 600 meter Run Rest 2:00 minutes 9 Shoulder to Overhead (185/115) 400 meter... read more →

A. Every Minute on the Minute for Six Minutes: 3 Front BoSquats @70%, every :60 seconds MetCon Warm Up 3 Rounds AT GAME SPEED: 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees Rest :60 seconds-:90 seconds B. Five Rounds for Time: 12 KBS (53/35) 12 Burpees Rx+:(15 Reps... read more →

A. Skill Work Set-up + Review Options: Ideas: Light Olympic Work Gymnastics Static Holds Gymnastics Movements Cyclical Work ie. row, run, bike Double Unders Body Composition Work *Spend 5 Minutes setting up and working with your coach to decide what to work on B. GOAT WOD: Every Minute on the... read more →

A.  Pull Up Training Week One Four Rounds Of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest :90 seconds-2:00 minutes  between rounds Rx+: *Perform 5 Rounds with :60 seconds rest between rounds Inverted Row Demo Banded Pull apart Demo B.  Four Rounds for Time of: 400 meter Run 20 Meter... read more →

A.  Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets Beginner: Practice with a light load or empty barbell. In between sets perform 8... read more →

Join us next Saturday October 13th for a fun Fire Truck Pull!  The event will be AT OUR GYM!  Only $12.50 per person to get on a team!  To be placed on a team, email [email protected] A.  In teams of 2: AMRAP 5: Partner Wallballs (20, 14) Rest 60s AMRAP... read more →

A.  Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb. This work should not take away from the MetCon B.  Five Sets, Not for Time: 2/1 Rope Climbs 15 Hang Power Snatch (75/55) 200 Ft. Single-Arm Farmer Carry (70/53) (100 ft. each)... read more →

A.  Every Minute on the Minute for Eight Minutes of: 3 Front Squats @65% of Last Monday 2 Rep Max Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest :60 seconds B.  "Tugboat" Two Rounds for Time: 25 Power Cleans (115/75)... read more →

A. Three Rounds of: :10 seconds L-Sit Hold :20 seconds Hand Stand Walk or Hold :30 seconds Alternating Pistol Practice Rest :60 seconds B. As Many Rounds as Possible in Twenty Two Minutes with a partner of: 800 meter Run 50 Walking Lunges (body weight) 50 Ground to Overhead with... read more →