(479) 644-8108

Monday 110214

Clean and Jerk 1-1-1-1-1-1-1 reps
Compare to May 17, 2010
AMRAP 12 Minutes
7 Cleans 115/85
7 SP/PP/PJ 115/85
7 Chest to Bar Pull-ups

Sunday 110213

No classes today. We will resume normal schedule Monday.

Congrats to all the athletes this weekend that competed at the competition in St Louis. Strong showing. Our teams took 2nd and 3rd and Lauren took 2nd in the individuals. We also had an incredible showing up support. I am very proud of everyone…….Have a safe trip home gang.  

Saturday 110212

There will be no classes Saturday or Sunday due to competition in St Louis. Good luck to all the athletes….


Friday 110211

***Reminder that we will be closed Saturday and Sunday. Sorry for any inconvenience.

10 Deadlifts 225/155
10 Burpees
40 Double Unders

Thursday 110210


7 RFT of:
15 Kettlebell swing 1.5/1 pd 
15 Power clean, 95/65
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Wednesday 110209

***Gym is open until 4:30-5:00. Open Gym format. Be careful in you decide to come in. Roads are very bad.


AMRAP in 20 minutes of:
5 Parallette handstand push-ups (or DB,Plates)
10 Toes through rings (or T2B)
15 Medicine ball cleans, 20/14

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.


Sunday 110206

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.