Beach season!

It’s beach season and you know what that means… BEACH WODS!! We’re looking to get a bunch in while we can. It’s going to be all dependent on weather and may be last minute decision calls meaning only a couple days notice. Always keep an eye out on our posts here, social media, and of course your email.

Strength- OTM X 8

  • 2 Overhead Squats

  • build to a heavy set

WOD- “Nancy” 5RFT

  • 400m Run

  • 15 Overhead Squats (95/65)




“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

“When something goes right, we’re relatively quick to point actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves, beat ourselves up, or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon.”

WOD- 4 min AMRAP

  • 27 Hang Power Cleans (95/65)

  • 27 Lateral Burpees

  • 27/21 Cal Row

    4 min Rest

    4 min AMRAP

  • 21 Hang Power Cleans (115/80)

  • 21 Lateral Burpees

  • 21/15 Cal Row

    4 min Rest

    4 min AMRAP

  • 15 Hang Power Cleans (135/95)

  • 15 Lateral Burpees

  • 15/12 Cal Row

Hey suMmer

What a way to start the summer season with a gorgeous weekend!

We want to give a huge congrats to members Jess and Dan for tying the knot this weekend down in Port Jeff!

Strength- Build to a heavy set

  • 1 Pausing Front Squat + 1 Front Squat

WOD- For Time “Jack Daniels”

  • 1,000m Run

  • 50 Thrusters (45/35)

  • 30 Pull Ups



“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

Awesome skill work with a great workout to finish the week off! Have a great weekend!

Skill - Accumulate a 2min L-hang or 4 min Tuck hold

  • Every drop 15 sit ups

WOD - For Time

  • 1 Mile Run

  • 50 Alt. DB Snatch

  • 400m Sandbag Run

  • 30 Pull ups

  • 20 Burpee Box Jumps