November 13, 2017

“Never assume that loud is strong and quiet is weak.”

Strength: Push Jerk


3 Rounds

400m Run

20 Wall Balls

10 Deadlifts

November 9, 2017

“Back up your words with work”

Hero WOD:


For Time

1.5 mile Run

150 Burpees

1.5 mile Run

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

October 23, 2017

“Seek discomfort.”

Strength: Shoulder Press

15- 12-9-6-3
Back Squats
Overhead Lunges

Sumo Deadlift High Pull

*EMOM 4 Clapping Push Ups

October 20, 2017

“If you want to make an Easy Job seem impossible, Just keep telling yourself you will start Tomorrow.”


Ring Dips/Rope Climbs



Kettle Bell Swings

Russian Twist


Turkish Get Up

Wall Climb

October 19, 2017

“Success is a slow process and I promise quitting won’t speed it up.”

Strength: Hang Snatch



8 Toes to Bar
10 Wall Balls

October 18, 2017

“Stay focused on the Outcome you want.”

Strength: Snatch Press


Double Fran



Pull Ups

October 17, 2017

“Go talk to a 3 year old to understand the importance of life again.”

Happy 3rd Birthday Jaida & Jailyn!!!

Skill: Double Under/Hang


3 rounds for time

300m run

10 Burpees over the Bar

17 Deadlifts (225/155)

14 Box Jumps (24/20)

300m Run

October 12, 2017

“If the path before you is clear, you’re probably on somebody else’s path. Don’t be a follower.”

Strength: Back Squat


3 Rounds

4:00 Min AMRAP

1:00 Rest

10-Handstand Push Ups

20-Kettlebell Swings

40-Double Unders

October 9, 2017

“Say a Little Less. Do a Little More.”

Strength: Deficit Deadlifts


4 Round AMRAP

Back Squats

Push Press

Box Jumps

1:00 Rest

1:00 Work Each Exercise

“Rather fail with honor then succeed with fraud.”


30min AMRAP

5 Deadlifts

13 Push Ups

9 Box Jumps

Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.