How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Monday 5-25-15

Today we take a page from the Crossfit community. We join them by participating in the hero WOD Murph.
We honor the men an women who have passed defending our country. Gone but not Forgotten.

"Murph"
For time...
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
*partition the reps as you like
**scaled athletes can lower the number of reps (ie, 50-100-150, etc)
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