“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?”

Skill/Strength- Every 90s x 7

  • 3 T2B

  • 2 BMU

  • 1 Hang Sq Snatch

  • 1 Squat Snatch

WOD- 3 Rounds

2 minute window

  • 15/12 Cal Row

  • 10 C2B

  • Max Wallballs (20/14)

  • Rest :30sec

Check out who Ruby met! The one and only Rich Froning!

Check out who Ruby met! The one and only Rich Froning!

Team WOD!


Grab your partners we have an awesome team wod lined up for you today!

WOD - For Max Reps - Teams of 3

7 min AMRAP

  • 50 Push Press (135/95)

  • 50 Push Press (155/105)

  • Max Push Press (185/135)

3 min Rest

7 min AMRAP

  • 50 Front Squat (135/95)

  • 50 Front Squat (155/105)

  • Max Front Squat (185/135)

3 min Rest

7 min AMRAP

  • 50 Deadlifts (185/135)

  • 50 Deadlifts (225/155)

  • Max Deadlifts (275/185)


We have a few set important dates coming up through the end of the year such as… our annual in-house competition… holiday party… strongman class… etc..!!!. An email will be going out very soon with all the info!

WOD- For Time:

  • 50/35 Cal Row

  • 125 DU

  • 1 Mile Run

  • 125 DU

  • 50/35 Cal Row

Body Armor - 3 RNFT

  • 25 Sit Ups

  • 10 Barbell rows




Huge shout out to Ryan Nash for completing a half iron man up in Lake Placid this past weekend! Here’s a little clip in his own words how this event was for him!

“What an experience!! It was a tough 3 months of training but all worth it in the end. As much as I was nervous for the swim it went great, I for sure underestimated the hills on the bike and by the end of the bike I was barley moving the run started well but the fatigue set in and I was hurting bad. I Finished well inside my goals for this event and had an absolute blast in one of the most scenic places I’ve ever been. Huge thanks to my biggest supporter Ali Nash without her I wouldn’t have made it past the starting line! A huge thanks to Frank Oliva, Andrea SchieckSongen and Peter Schieck for the advice during both training and race day! So after a 1.2 mile swim 56 hilly miles on the bike and a brutal 13.1 mile run, 6 hours 35 minutes and 48 seconds later, I can officially call myself half an Ironman!”

Strength- Every 2:00 x 6

  • 6 Back Squats @ 70%

WOD - 4 Rounds

  • 500m Row

  • 400m Run

  • Rest 1:00