• 100228 Sunday “Project Red Shirt”

    100228 Sunday “Project Red Shirt”

    Our own Coach Randy Kite and the others making up Army National Guard” 105th Military Police Battalion had their Deployment Ceremony on Wednesday February 24th at TrinityBaptistChurch. On Thursday they left for Fort Bliss, Texas for further preparation. From there, the unit will go to war in Iraq, where their mission will be to work […]

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  • 100227 Saturday “Options…”

    100227 Saturday “Options…”

    For those that missed yesterday’s Carolina Challenge please do not feel left out. Today will be your day! For those that have made it back in after yesterday: WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Followed by Tabata box jumps.

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  • 100226 Friday “Carolina Challenge”

    100226 Friday “Carolina Challenge”

    Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5 WOD 125 Double unders or 375 single unders 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (115/75lbs) For time. There will be a 20 minutes cap on this work-out today. We advise allowing 4 minutes at each station and then moving on if you are trying […]

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  • 100225 Thursday “Winded”

    100225 Thursday “Winded”

    Strength/Skill Work Power Clean: 5-5-5-3-3-3-3 WOD 20 Burpees 10 Power Cleans 16 Burpees 8 Power Cleans 12 Burpees 6 Power Cleans 8 Burpees 4 Power Cleans 4 Burpees 2 Power Cleans For Time For Power Cleans use 70% of todays max 3 rep not to exceed 155/105lbs.

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  • 100224 Wednesday “The Addams Family”

    100224 Wednesday “The Addams Family”

    Strength/Skill Work: Shoulder Press WOD Complete 4 Rounds of the following: In 1 minutes complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the right arm 1 minute rest In 1 minute complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the left arm.

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  • 100223 Tuesday “Nancy…”

    100223 Tuesday “Nancy…”

    Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10 Work on swinging a heavier bell than you typically swing throughout the various rep scheme. If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10. In the case of single arm swings you must swing […]

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  • 100222 Monday “Beginnings”

    100222 Monday “Beginnings”

    Strength/Skill Work: Front squat WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. This was the WOD on 091230. If you time was under 5 minutesconsider going heavier in the deadlift, higher in the box jump or not doing any push-ups from your […]

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  • 022110 Sunday Discussion “My People”

    022110 Sunday Discussion “My People”

    This post is a giant thank you to “my people”. When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells. It had to be more than dropping body fat and increasing muscle tone. In fact, I recently found a piece of writing that […]

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