Thank you Veterans

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Things to know this week!

Tuesday Night

6:30pm – Paleo  Talk

7:30pm – Advocare Mixer


No Open Gym

9:00am – Holly Jolly V Challenge – Team Kickoff Wod

10:45am – Paleo Explanation


Team Challenge

This is by far the most successful and fun challenge we do!

Teams of 4 will compete to stay lean during the holidays. There is online food journaling, free paleo talks and a team to keep you accountable during the holiday season.

Built in cheat meals each week and cheat days for Thanksgiving, Christmas and New Year’s Eve/Day.

You can make your own teams or let us know if you need a team and we will add you to one!


Dynamic Warmup

proper push press technique

Build to max push press in 10 mi
Not a jerk


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (85#-w)
10 KB Swings, 1.5 pood (1 pood-w)
10 Box jumps, 24 inch box (20 inch box – w)

Roll calves
Shoulder bully
Knee on the wall
Press ups.

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