9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

WOD

May 9, 2014

Warm Up: 2x Hip Mobility drill, 2x PVC Drills   1) 15 min: individual mobility work 2) Partner Up! Partners complete together 500 Yard Sled Push 300 KB Snatch/ KB Swings 150  Ring Push Ups/ Push Ups  
READ MORE

May 8, 2014

This video is part of a three part short series. Check it out and learn something.   Warm Up: 2x Hip Mobility Drill, 2x PVC Drills 2x GPX Barbell Warm Up   ALL LEVELS 1) 15min: Snatch position and movement drills (empty bar) this will be led by coach. Be prepared to...
READ MORE

May 7, 2014

Here is the sweet video for the memorial day Murph wod that is coming up May 26 (on memorial day) we did it huge last year, with people from gyms all around the area. I want everyone that can be here to sign up. The workout is challenging but we can scale to fit anyone and you...
READ MORE

May 6, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC 3x GPX Barbell Warm Up   ATHLETE 1) 8 min to establish 1rm Squat Clean to Thruster rest 2 min then, AMRAP 90 sec: Max Reps @ 75% 2) AMRAP 15 5 Hand stand Push Up 10 Box Jumps 15 Ball Slam   BEGINNER 1) 8 min to establish 1rm...
READ MORE

May 5, 2014

Try the mobility move in this video. One of my favorites.   Wam Up: 2x Hip mobility drill, 20 dirty dogs, 20 donkey kicks, 3x 5 wall squat/ 5 goblet squat/ 10 kb swing   1) Back squat: 2×6@75%, 1×6@80%, 1×3@90% 2) Front Squat: 1×5@65%, 1×5@70%,...
READ MORE

May 2, 2014

Warm Up: 2x Hip mobility Drill,  3x 5 Wall Squat/ 5 Goblet Squat/ 10 Dislocates   1) 12 min: Establish max Push Press 2) 15 min: work any (one to two) skill movements 3) 10min AMRAP 10 Ring Dips 15 Wall Ball Shots 200 yard Sprint    
READ MORE

May 1, 2014

Warm Up: 2x Hip mobility Drill, 2x PVC drills, 2x GPX Barbell Weight lifting Warm Up   ATHLETE 1) 6sets: Clean Pull+ Full Clean+ Split Jerk (one set every 2 min, add weight) 2) For Time: 400m Sled Pull 400m Run 30 C2B Pull Ups   BEGINNER 1) 6sets: Clean Pull+ Hang...
READ MORE

April 30, 2014

Warm Up:  2x Hip mobility drill, 20 dirty dogs, 20 donkey kicks, 3×5 wall squat/ 5 goblet squat/ 10 kb swing   1)Back squat: 2×6@75%, 1×4@80%, 1×3@80% 2) Front squat: 3×3@65%, 2×3@70%, 2×2@75% 3) For time: 100 Ball Slams * every 30 sec do 2...
READ MORE

April 29, 2014

WARM UP: 2x Hip mobility Drill, 2x PVC Drill, 2x GPX Barbell Weight lifting warm up   ATHLETE 1) 5 cycles 2min Max Snatch (1st rep must be no heavier than 115 each cycle) 2min Rest 2) AMRAP 8 Buy In: 50 KB Snatch (alternate as needed) with remaining time, complete as many...
READ MORE