This is our third version of this workout. This will be the one in the Royal Rumble. If you haven’t signed up – You can do that HERE. Workout of the Day “Royal Rumble” RX & Masters RX Fastest to 500 Reps – 20 minute cap At the top of every 3 minutes – 2 minutes of work, 1 minute of rest 10 Toes to Bar 10 Burpee Box Jump Over, 20 inches for EVERYONE As many Double under in the remaining time period Scaled & Masters Scaled Fastest to 200 Reps At the top of every 3 minutes – 2 minutes of work, 1 minute of rest 10 Hanging Knee Raises 10 Burpee Box Jump Over, 20 inches for EVERYONE – May step As many Dumbbell snatches 35/20 as possible in the remaining time periodRead more

This week will be hot – make sure you hydrate and eat properly.  I will modulate the intensity a bit.  I did the run/row/burpee workout on Sunday morning.  I set the rower in the sun to up the misery factor, but I did move it to the shade to lower melting in the sun factor. Pulling sesh on Monday, “Royal Rumble” on Tuesday, and Squat on Thursday. On Wednesday, we will add a rope climb session.  I will mix it in with Handstand work and rope work in an alternating EMOM.  Please wear gear to protect from burns – the knee sleeve pulled down around the ankle seems to work pretty well. On Saturday at 10a we will hold a competitive training seminar – it will be about 90 minutes and finish with a workout. Workout of the Day Clean Grip Deadlift into Shrug Build to a heavy double in...Read more

We will be trying out the Dog Collar Match WOD from the Royal Rumble. If you haven’t signed up, you should. If you weren’t going to sign up, you should.  The workouts are on Wodrocket.com,  right along side registration.  Workout of the Day “Dog Collar Match” 12 minute cap 15 Rounds 3 Deadlifts 2 Power Cleans 1 Thruster RX 165/110 Scaled 115/75 Masters RX 135/95 Masters Scaled 95/65Read more

Make sure you check out our events page on Facebook! This Saturday at noon – Swim Party at the Bispo’s! Competitive Training Seminar – July 21st from 10am -11:30am Ladies  Bunco – July 27th at 7pm   Workout of the Day Snatch Balance Work to a heavy single in 12 minutes Overhead Squat Work to a heavy double in 12 minutes Close Grip Bench Press 3 heavy sets of 5    Read more

Don’t forget your sunscreen! We can even row in the sunshine! This may not be the day to see how many calories you can get in 60 seconds, but those who placed well over 30 calories should be racking up the rounds 🙂  Workout of the Day AMRAP 30 400 M Run 30 Calorie Row 20 BurpeesRead more