Friday, November 21st

Workout of the Day: A. “Chelsea” (EMOM-30 Minutes) 5 Pull-Ups 10 Push-Ups 15 Air Squats


Thursday, November 20th

Workout of the Day Fitness A. 4 Sets of: 20 Walking Lunges Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. 3 Rounds 25 Wall Ball Shots 400 Meter Run RX A. 3 Sets of: 3-5 Pistols (each leg) 1-2 Rope Climbs 40-50 Double-Unders B. 3 Rounds 25 Wall Ball (20/14) 400 […]


Tuesday, November 18th

Workout of the Day Fitness A. 5 Sets of: 20-25 Kettlebell Swings Rest 45 seconds 10-15 Push-Ups @21X1 Rest 45 seconds 15-20 Box Jumps Rest 45 seconds B. 4 Rounds 10 Thrusters 200 Meter Row RX A. 5 Sets of: Snatch x 1.1.1 *(rest 5-7 seconds between singles) Rest 2 minutes between sets B. 4 […]


Monday, November 17th

Workout of the Day Fitness A. Skill Work: Pull-Ups B. 4 Sets of: 6-8 Back Squats @3011 Rest 1 Minute 8-10 (each leg) Single Leg Hip Bridge @3011 Rest 1 Minute C. 8 Minute AMRAP 10 Kettlebell Swings 10 Sit-Ups RX A. Skill Work: Pull-Ups / Muscle-Ups B. 6 Sets of: Back Squats Set 1 […]


Thursday, November 13th

Workout of the Day Fitness A. 4 Sets: 6-8 Romanian Deadlifts @30X1 Rest 1 Minute 1 Minute of Double-Under Practice Rest 1 Minute 3 Wall Climbs (hold for 5 seconds at most vertical) Rest 1 Minute B. 10 Minute AMRAP 5 Push-ups 10 Air Squats 100 Meter Run RX A. 5 Sets: Hang Snatch + […]


Wednesday, November 12th

Workout of the Day Fitness A. 3 Sets: 8-10 Single-Arm Dumbbell Rows @2111 Rest 45 seconds 8-10 Bench Press @2011 Rest 45 seconds 100 Meter Med Ball Overhead Walk Rest 45 seconds 30 Mountain Climbers Rest 45 seconds B. 4 Rounds Against a 2:00 running clock 200 Meter Med Ball Run Push Press (Barbell or […]


Veteran’s Day

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”. After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they […]


Monday, November 10th

Workout of the Day FITNESS A. 5 Sets: 6-8 Deadlifts @2111 Rest 30 seconds 15 Kettlebell Swings Rest 30 seconds 10-15 Push-Ups @21X1 Rest 30 seconds 6-8 Push Press @20X1 Rest 30 seconds B. 5 Rounds: 15 Burpee Box Jump-Overs Rest 60 seconds between rounds RX A. 3 Sets: 6-8 Deadlifts @2011 Rest 90 seconds […]


Workout of the Day FITNESS A. 3 Sets: 8-10 Bench Press @30X0 Rest 45 seconds 20-25 Kettlebell Swings Rest 45 seconds 10 Elbows to High Plank Rest 45 seconds 8-10 Ring Rows @3111 Rest 45 seconds B. 4 Rounds (Against a 4:00 Clock – 4:00 rest between rounds) 500 Meter Row 20 Air Squats Ring […]


Thursday, November 6th

Workout of the Day FITNESS & RX A. 3 Sets: 8-10 (each leg) Bulgarian Split Squat @30X0 Rest 30 seconds 8-10 Single-Arm Trap 3 Raises @2111 Rest 30 seconds B. 15-12-9 Thrusters (135/95) Burpees