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Effort and Results

We all know that the effort we apply to something dictates the results that we get, but it bears repeating every once in a while.  If you are not getting the results you are hoping for, take the time to evaluate how you are approaching your training.  Check in with a coach and get some feed back and assistance.


Today is the last day to register for the Whole Life Challenge.


For more information, ask your Coach!

Workout of the Day


Warm Up and retest 2000m Row and test max Plank hold


 3 rounds

10 Hollow Rocks

10 Arch Rocks

Hip Capsule Opener (1 min each side)

5 Inch Worm

10 Goblet Squats



Back Squats

2 reps  E3M for 15:00

Establish a 2 rep max.


W. O. D.

12 min AMRAP

12 Push Ups

25m Walking Lunge

Zone 1 – Scale as needed



Wipe your chalk marks off the floor.

Couch Stretch, Pigeon Pose, plus stretch and/or roll triceps and pecs.

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