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Saturday 082314

Workout of the Day


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday 082214

Workout of the Day

“Grace Under Fire”

5×1 C&J @90%

5×1 C&J @85%

5×1 C&J @80%

5×1 C&J @75%

5×1 C&J @70%

5×1 C&J @65% (For Every Missed Attempt Perform 5 Burpees)



Make sure to mobilize your posterior delts! If not before this workout, then after ;)


Stupid Easy Paleo has the perfect appetizer recipe for your next Summer BBQ. Check out her “BLT Bites with Paleo Chipotle Mayo”.

Thursday 082114

Workout of the Day

(10 Minute CAP)

x4 HBBS @75%

x40 GHD Sit Ups

 x4 HBBS @75%

x30 GHD Sit Ups

x1 Sub Maximal Effort Set of HBBS @75% (x6-x8)

x20 GHD Sit Ups

x1 Sub Maximal Effort Set of HBBS @75% (x6-x8)

x10 GHD Sit Ups



K-star demos his favorite hip flexor stretch. So check it out, and set yourself (and your back) up for success! :)


“Me, My Sister and a Special Community” on Wod Talk is an uplifting read :)


Hello Awesome OC Athletes!

Are you ready to start commenting on the website again!?

I know we are!

Thank you for your patience as we worked with the server to overcome the issues.

Please send your current, working e-mal address to so we can get you registered with a user name and password. Once you receive that info from us, you can log on and change your password anytime.

Ready, set, GO!

Monday 081814

Workout of the Day

(15 Minute CAP)

6 Rounds:

x6 Strict TTB

x6 HBBS @65%



Mobilize that thoracic spine and open up a whole new world! (You know who you are ;))


Lela, from LelaLove Cooks, has the most delicious homemade granola recipe ever. Check out her “Coconut Ginger Granola” recipe and tell me you don’t love it! (You could substitute pureed dates for the brown sugar.) 

Supplemental Exercises: Week 6


5×25 Down-25 Back yards Lateral Shuffle 1:1

10×5 Forward – 5 Reverse – 10 Forward – 10 Reverse Sprint (yards)

3×100 DU + 200 yard Recovery Active Walk (walk to end of building and back)

10×10 Lateral Hurdles @24/20



x1 As many true sets as possible consecutively TAB intervals :20 ring row held @extension :10 static hold @ top of row  / After failure x45 RR

1RM Weighted Static Dip / after maxing out / 5x ME UB Ring Dips Strict/Banded

10x :30 Banded Plank + ME Strict HSPU (modify to standard plank with no band, or modify to strict press versus strict HSPU)

6×24 Russian Twists @30/30


Super Hero

15×2 Tempo Double KB Thrusters :5 Descending :5 Ascending @53/35

3x250M Sled Pull @50/30 1:1

6×12+12 KBSLDL L/R @53/35

12×4+4 One Arm KB OHS + One Arm KB OHS @53/35

Sunday 081714


Do to all the trouble with the website we will be deleting all the registrations and reentering them via administrations. This will make the website more secure. Basically all you need to do is email your full name and email address to the gym at We will create your file and give you a password. You can log in and change your password to whatever you want.  We have hundreds of registrations that are not valid.





Saturday 081614

Workout of the Day

timothy-davisIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.