LAST chance!!

LAST chance!!

  The 3rd Annual PDCD 5K Run/Walk will THIS Saturday, August 20th! Many of you have been part of this...

Saturday August 13th

Workout: 20 Minute AMRAP: 3 Heavy D-Ball-Ground To Shoulder (Choose Weight)  Or 9 Russian Kettlebell Swings 5 Handstand Push-Ups Or...

Friday August 12th

Workout: 3 Rounds For Time Of The Following: Front Squats 1-2-3-4-5 (15 Reps Per Round) All Sets Must Be Unbroken....

Rowing

Workout: 12X 1:00 Minute/1:00 Minute Off Rowing Track Highest And Lowest Meters. Stability Cash-Out:EMOM For 12 Minutes Minute 1- 30...

Power Snatch

Workout: EMOM For 8 Minutes: 1 Power Snatch (Work Up Incrementally In Weight) Then: 5 Rounds For Time: Games 2008...

Beyond the whiteboard

Beyond the whiteboard

Just a reminder part of your membership package includes a Beyond the Whiteboard subscription for FREE!! This is a great...

Register TODAY!

Register TODAY!

Have you already registered for the 3rd Annual PDCD 5K Run/Walk will be August 20th? It’s only a few weeks...

Saturday Fun Day!

Workout: Complete For Time: 10 Strict Press (115/75lbs) 15 Overhead Squats (115/75lbs) 20 Push Press (115/75lbs) 25 Front Squats (115/75lbs) 30 Push Jerks (115/75lbs)...

Sumo Deadlift

Workout: Work Up To A Heavy Set Of 5 Sumo Deadlifts Then… Today’s Sets Are All About Hard Sprints… 5...