Congratulations to Mary Beth and Coach Nikki in their 3rd place win! Barbell step ups 20/16″ box 4 sets 8 reps each leg 4 Rounds 20 Wallballs 20/14 10 Knees 2 ElbowsRead more

Under Development:  Please check back soon to see some of  the amazing transformations that our members have experienced.Read more

10am Olympic Lifting 11am: Endurance AMRAP 30 Minutes 400m Run 30 DU 200m Run, 45/25 15 Squats, 45/25 * Row 1600m at some point during the AMRAP Dub-C Ladies MUD-RUN! Raja, Janice, Tina, Cherie, Debbie, Amy, Jen  Read more

Decked by Cards Each suit represents a different movement. Reps are equal to the card value. Jokers are…Wild! 😉 Coach will pull a card and together the class will work through the deck. Come and see what all the fun is…Read more

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 400m run 21 Kb Snatches , 53/35 21 KB Snatches 8 Rope Climbs, alt with partner 15 Kb Snatches 15 KB Snatches 4 Rope Climbs 9 Kb Snatches 9 Kb Snatches 2 Rope climbs 400m run *Both partners will do KB Snatches at the same time but with opposite arms. You may not switch until both partners are done.  Rob Smith  Read more