Workouts for the Week Sept 18th – 23rd

"Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what … [Read more...]

Workouts for the Week Sept 11th – 16th

No workout notes this week guys, we'll be back next week!  If you're not sure how to attack the workout grab your coach and ask.  The worst thing you … [Read more...]

Workouts for the Week September 4th – 9th

Reminder that the 10am Saturday class is BACK starting this Saturday September 9th Monday, September 4th Happy Labor Day! Partner … [Read more...]

Workouts for the Week August 28th – Sept 2nd

Welcome back JMU, Bridgewater, EMU and Blue Ridge...now lets get it! Monday, August 28th Strength Split Jerks 8-10 x 1 *3 Second Pause in … [Read more...]

Workouts for the Week August 21st – 26th

Monday, August 21st Workout “Sandbox Special” 3 Rounds for Time 50 Calorie Row 75 Double Unders (150 singles) 20 KB Overhead Squats … [Read more...]

Workouts for the Week August 14th-19th

Monday, August 14th Strength Find a Back Squat 1 Rep Max   Workout As Many Rounds as Possible in 7 Minutes 6 Barbell … [Read more...]

July 2017 Athlete of the Month

July 2017: Mission Possible It's not where you started or where you're at but where you're going and how you get there that makes it … [Read more...]

Workouts for the Week August 7th – 12th

2 heavy bangers to start off the week!  Also, this Thursday is BRING A FRIEND DAY! Monday, August 7th Strength – 15 Minutes 5x2 Squat Cleans … [Read more...]

Workouts for the Week July 31st – August 5th

Sorry guys no workout notes this week!  Hopefully at this point we have a good understanding of scaling and desired stimulus.  Just because you can do … [Read more...]

Workouts for the Week July 24th – 29th

Monday, July 24th Workout For Time: With a Partner 1 Mile Run 50 Wall Balls 50 Pullups 50 Burpees 100/80 Calorie Row 50 … [Read more...]