Tommy Strong Ribbon With the $35 dollar registration, you will receive a green “Tommy Strong” tshirt. (Just in time for St. Patty’s!) All proceeds are going to the Tommy Kim Foundation to support his battle against this cancer. Please register by Feb 28th to guarantee your size. We are planning on having a RX and scaled men’s individual and women’s individual competition. We working on prizes at this time- Advocare products are already on board. Please click on the button below to register.


Tommy Kim was diagnosed with a Glioblastoma, a cancerous and malignant brain tumor on Jan 27, 2014. Tommy has undergone a brain resection surgery to remove as much of the tumor as possible before starting radiation and chemotherapy treatment. As with all brain surgeries, the impact on his cognitive and motor abilities is uncertain. Hence his ability to support himself in the future is uncertain as well. This type of brain tumor is fast growing and has a 100% recurrence rate, therefore Tommy faces a lifelong battle. Subsequent surgeries and ongoing treatment are highly likely. Just as Tommy’s medical battle will be ongoing, so will his financial burden. Tommy’s family is now looking to raise money to pay for the medical expenses and to support his health regimen as he enters a period of intensive treatments.

For those who don’t know Tommy as well as others, here’s a little bio…Tommy was born on March 5, 1980, in Atlanta, Georgia. Tommy graduated from Colorado State University where he played collegiate lacrosse. Following the tragic events of 9/11, Continue reading

Skill:  Rope Climbs



1)EMOM 10 minutes:

10 handstand pushups,

10 box jumps, 30″/24″


2)15-12-9 for time:

Power Clean 155#/105#


Skill/ Strength:  Bulletproof Shoulders, GHD situps 3×20, Back extensions 3×20

WOD:  Thrusters (135/95#) and Double Under Ladder

10 Thrusters

50 Double unders

8 Thrusters

40 Double unders

6 Thrusters

30 Double unders

4 Thrusters

20 Double unders

2 Thrusters

10 Double unders


Strength:  Deadlifts:  Beginner/Intermediate:  3×8, 3×6, 3×4.  Advanced- may go to max deadlift.


WOD:  5 Rounds:  400m run, 10 Pullups, 20 wallball (20/14), 30 Kettlebell swings (1.5/1)



Two WOD’s today!  YAY!


4 rounds for total time:
Run 400m
10 unbroken push press, 155#/105#
Rest 60 seconds


50-40-30-20-10 reps for time:
Wall Ball, 20#/14#, 10′
Double Unders

Strength:  Overhead Squats:  3×8, 3×6, 3×4.  Must pick up weight from the floor.  :D


WOD:  I don’t really need an excuse to make you do burpees, but you have to thank Craig for the amount.  Check the photo.

4 Rounds:  25 burpees, 10 Kettlebell clean and jerks (5 each arm- 1.5/1 pd), 15 Toes to bar.

“Skill Day”

10 minutes at each station:

1)  Row for max calories

2)  Kipping pullups

3)  Double unders for max numbers

4)  Handstand pushups (kipping, deficit, modified)

We will be working on form and efficiency of movement.

Skill:  Clean and Jerks.  All variations (depending on your skill level)  High hang, power vs full squat, power jerk vs. split jerk.

WOD:  5 Rounds:  10 pullups, 20 wall balls (20/14#), 30 Hand release pushups, 40 Mountain Climbers, 200 m Row.


Several of you are working on your beach bodies this month (or about to start the Advocare 24 Day Challenge)!  Keep up the great work!



Strength:  Back Squats:  3×6, 3×4, 3×3

WOD:  10 minute AMRAP:  100 m sprint, 10 DB Thrusters (35/20#)

Skill:  Rope Climbs, GHD sit ups, Back Extentions

WOD:  15 min AMRAP: 10 Handstand pushups, 20 lunges (each leg), 30 pullups, 40 squats

Skill:  Snatch Complex:  3 level snatch, 2 overhead squats.  Work to max.


WOD:  5 Rounds:  200m run, 10 Deadlifts (135/95#), 20 Box jumps (24/20″)