Author Archives: Joe

September 7, 2017

“Look at life through the windshield not the rear view mirror.”

Strength: Max Height Box Jump


4 Rounds

20 Wall Balls

100m Shuttle Run

4 Tire Flips

Rest 2:00 After each Round

September 6, 2017

“Don’t only put in 1/2 the effort, if not ok with 1/2 the results.”

Strength: Hang Snatch +

Overhead Squat


4 Rounds

15 Burpees Over the Bar

15 Deadlifts (255/175)

September 5, 2017

“Are you willing to put in the time?”

Strength: Push Press


3 Rounds

1:00 Each

Kettlebell Swings

Wall Climbs

Overhead Lunges


Hotshots 19

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

September 1, 2017

“Interest and commitment, there is a difference.”


Floor Press/Bench Press


1000m Row

50 Toes to Bar

100 Double Unders

August 31, 2017

“Knowledge is just knowledge, but knowledge applied is power.”

Strength: Back Squats


10 Bear Crawls

60 Wall Balls

8 Bear Crawls

40 Med Ball Push Ups

6 Bear Crawls

20 Med Ball Squat Cleans

August 30, 2017

“Suffering is the most powerful agent of change.”


Burpee Box Jump Overs (24/20)


Strength: Snatch Press

August 29, 2017

“Don’t be the passenger to your own life. Grab the wheel and drive.”

Strength: Front Squat

WOD: For Time


Power Cleans

Hand Stand Push Ups

August 28, 2017

“The level of effort you tolerate from yourself will define your life.”

Strength: Deadlifts



3 Rounds for Time:

400m Run

21 Kettlebell Swings (55/35)

12 Pull-Ups

Collin Hero WOD

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.