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

WOD

August 14, 2014

Couple of reminders here, they will be posted on Facebook as well 1) nutrition challenge is ending soon. I hope to see some awesome changes…your prizes depend on it! 2) this saturday we will have a paleo potluck at coach pat’s house. everyone bring a dish and lets...
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August 13, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC, 2x GPX Barbell Warm Up   For Time 40 Ball Slam 30 Cleans @ 95/65 10 Burpee 30 Ball Slam 30 Clean @ 135/95 10 Burpee 20 Ball Slam 30 Clean @ 155/105 10 Burpee 10 Bal Slam   Paleo Banana Bread    
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August 12, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 3x 5 wall squat, 5 goblet squat, 10 KB swing   1) Barbell Step Ups 2×10 each leg light 4×5 each leg progressively heavier   2) 10rds 15  HR Push Ups 100m Sprint   Perfectly Cooked Sweet Potato So simple yet...
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August 11, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 15 Wall Squats, 15 Sumo RDL, 15 Snatch RDL, 15 Good Morning   7 min AMRAP Wall Ball Shots *EMOM- 5 Dead Lift @ 225/135   rest 3 minutes, then   AMRAP 10 40 Double Unders 10 Overhead Squats 45/35 with 2 sec pause in the...
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August 8, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC 15 reps each: sumo RDL, Snatch RDL, Good Morning   1) 5 min Turkish Get up Practice   2) 20min AMRAP 5 Dead Lift 275/ 165 10  Burpee Pull Ups (10 Burpee+ 10 Ring Row) 15 KB Swing 1 Lap around BLDG   No Bake Chocolate Chip...
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August 7, 2014

Warm Up: 2x Hip Mobility, 2x PVC Drills 2x GPX Barbell   1) 12 min Max Power Clean   2) Tabata  Ball Slam Hold at top of Ring Dip (scale to ring push up or plank) Sit Ups Air Dyne   Ice Mocha to cool you off on these hot days
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August 6, 2014

Warm Up: 2x Hip Mobility, 2x PVC Drills, 2x GPX Barbell   Empty Bar Mile 25 Hang Snatch Run 400 25 Hang Clean Run 400 25 Split Jerk Run 400 25 Snatch Balance/ OHS Run 400   *Cash out: 1000m Row or 5 min Air Dyne Moderately hard effort   Paleo Spaghetti Squash and...
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August 5, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 2x GPX Barbell   1) 10 min: Snatch/ Overhead Mobility 2) AMRAP 17 40 burpee 30 Snatch 75/45 30 Burpee 30 Snatch 115/75 20 Burpee 30 Snatch 135/95 10 burpee   Crock pot Honey Ginger Apple Shredded Pork …so many...
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August 4, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC, 3x 5 Wall Squat, 5 goblet squat, 10 KB swing   1) 3 rds 30 sec Hollow Hold 1min each side Plank 30 sec rest 2) 4 min Turkish Get Ups   3) 5,4,3,2,1 Front Squat 80% 6 Pull Ups then, 5,4,3,2,1 Back Squat 75% 6  Toes to Bar  *cash...
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