check it out!

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Check out Jack! Last week he participated in the Connecticut SWAT Challenge. This 4 day long “competition” tested physical fitness, shooting, tactics, and teamwork. A challenging yet eye opening experience, Jack had a great time and learned a lot from it! Way to go Jack!

Stength- Alt OTM x 12 mins

  • Even: 2 Front Squats

  • Odd: 4 Back Squats @ 75% of 1RM

WOD - For Time

  • 100 DU

  • 800m Run

  • 60/45 Cal Row

happy friday

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“No mud, no lotus”…

“The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions. It’s easy to chalk up an achievement to luck, or something someone was born with. What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.”

We seek the mud. We know what it brings.

Strength - Deadlift OTM x 6

  • 3 @ 70%

  • 1 @ 75%

  • 3 @ 70%

  • 1 @ 80%

  • 3 @ 70%

  • 1 @ 85%

WOD - 16 min AMRAP

  • 30 DB Hang C & J (50/35)

  • 25/18 Cal Row

  • 20 Lateral Burpees

  • 15 Deadlifts (245/165)

Nationals recap

This past weekend Smith Point took a trip down to Virginia Beach for the 2019 USLA National Championships!

During the finals for the Landline event Coach Pat’s team placed third! Another Smith Point team took the gold! Way to go SP! Pictured here are the Smith Point landline teams who ALL made it into the finals!

Skill- 5 Rounds

  • Option 1 = 4 T2B + 3 C2B + 2 Bar MU

  • Option 2= 4 T2B + 5 C2B + 4 Pull Ups

  • 150m Row

WOD- Every 10:00 x 3 Rounds

  • 200m Run

  • 15 T2B

  • 200m Sandbag run

  • 15 Wallballs (20/14)

  • 200m Run

Score= Slowest Round

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“Don’t bunt. Aim out of the ballpark.”- David Oglivy

Strength- For Time

  • 10 Squat Cleans (45%)

  • 8 Squat Cleans (55%)

  • 6 Squat Cleans (65%)

  • 4 Squat Cleans (75%)

  • 2 Squat Cleans (85%)

WOD- 15 min AMRAP

  • 60 DU

  • 30/24 Cal Row

  • 5 Power Cleans

  • 5 Hang Squat Cleans

  • 5 Squat Cleans (155/105)

Strict strength work

“We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script. Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.”

Strength - Strict Press

  • 5 Sets of 3 Reps - increasing weight each set

WOD - Tabata (8 Rounds for max reps)

  • Strict Pull Ups

  • Cal Row

  • Strict HSPU

  • Cal Row

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