“The Chief”

The workout tomorrow is called The Chief and it’s a benchmark workout honoring the promotion and selection of the elite members of the United States Navy who each year are promoted to ranks of Chief Petty Officer.  This workout was originally created by CrossFit San Diego in 2008 and it’s been a classic benchmark workout… Read more »

Inspired by a 5 year old!

My niece Declyn inspired this post. Yesterday, she accomplished her last of 4 goals she had for the summer. She set specific, measurable, attainable, relevant, and timely goals. She even wrote them down(with help from an adult). Here they are: – ride her bike without training wheels -swim in the pool without swimmies -tie her… Read more »


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest… Read more »


Come ready for a quick sprint workout this Friday!

Happy July 4th

Gym is closed! Coach Lamar will be at Glasgow Park at 8am for a workout!!

First Things First

If you don’t know who Stephen Covey is I highly suggest you check him out- he has written an immense amount of information about leadership and performance and personally I am a huge fan.  He takes really complex and detailed concepts and makes them simple and easy to utilize.  He wrote “7 Habits of Highly Effective People”… Read more »


The thruster is typically everyone’s least favorite exercise because of the difficulty of the movement.  It could be argued that it is one of the most beneficial movements.  It has the squat that works the legs and as you stand to press it overhead it engages your abs and back right before you press overhead… Read more »

4 simple things that will help you reach your goals

When it comes to losing weight, gaining muscle, or becoming more fit, there is no secret pill. There is no detox tea, instant waist trainer, or fat burning pill that will replace a lifestyle committed to becoming a healthier human being. But there are certain habits that can be created that can make losing weight,… Read more »

Sumo Deadlift High-Pulls

Sumo deadlift high-pulls are a great way to help with posterior chain development, power output, coordination, and metabolic conditioning. You are using your hips to generate the power to drive the bar up. The key to this movement is to be sure your hips do most the work and your arms finish the movement. Check… Read more »