“Zero Dark Thirty” Teams of 3 3 Rounds:  30 Toes to Bar 30 Bar Facing Burpees  30 Power Snatches (95/65) 140/100 Calorie  Bike [...]

   THE MACKIES ARE BACK AT IT AGAIN ; COMPETING THIS WEEKEND ! RICHARD, KRYSTAL, CALEB, DANI, AND STEPHEN !!  LET'S GET OUT THERE AND [...]

Warm- Up:  400 m run/3 mins Bike 10 Baby Makers 10 Spiderman Lunges 10 Iron Cross   Barbell Warm-up: 10 Good Mornings 1o Back Squats [...]

Warm-Up: 400 m run/4 min on bike Barbell Warm-up: 10 Good Mornings 1o Back Squats 10 Elbow Rotations 10 Snatch Grip Push Press  10  Overhead [...]

  Warm - Up; 250 m run/3 mins on Bike 15 Jumping Jacks 10 Samson Stretch 10 Spiderman Lunges 10 PVC Pass Through 10 PVC [...]

Warm - Up: 400 m run/3 mins on bike 10 Good Mornings 10 Back Squats 10 Elbow Rotations 10 Strict Press 10 Stiff-Legged Deadlifts 10 [...]

THE DAY IS FINALLY HERE !!!  SEE YOU ALL AT THE BEACH FOR AN AWESOME  WORKOUT AND A LITTLE SOCIAL AFTERWARDS !! BRING SOME BREAKFAST [...]

    Warm-Up:   2RNFT 15 jumping jacks 10 single leg RDL 8 spiderman lunges 6 push-ups to downward dog   COACH: To Review Pistol Squats [...]

    Warm-up:  500m row/or 400 m run 8 spiderman lunges 8 samson stretch 8 iron cross 8 good mornings   Strength:  DeadLift Work up [...]

    Warm - Up:  250 m Run/ 3 mins on bike 10 Air Squats 10 Spiderman Lunges 10 Active Quad Stretch 10 Iron Cross [...]