7-4-13 Happy 4th of July!! – Time for a HERO WOD

Happy Birthday to Coach Stacey and Tommy Morse!

A few have mentioned that they will be running the Annual Lewiston Patriot Border Run or The Hyrum Freedom Run. GOOD LUCK to all of you who are competing tomorrow and be sure and send in your pictures and results so we can post them on the website!!

We’ll only be having two class times on the 4th, 7am and 8am. and If you choose to come at 7 am the coaches will be working out with you, so come ready to go.  We will have one group arriving at 6:15 am to start “Clovis” (For time: Run 10 miles, 150 Burpee pull-ups – Partition the run and burpee pull-ups as needed.) at 6:30 am, so if that’s one your thinking about doing, come join us!!

For tomorrow you will be choosing the Hero WOD of your choice, so if you’re coming in be sure and look them over and have one in mind.  You can see one list HERE and another list HERE.



7-3-13 – 2013 Open WOD 13.1

work harder13.1
17 min AMRAP
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 Burpees
Snatch (210#/120#)

Compare your previous score here.

Just a reminder that if you would like to run with us at the SV Track we will be there at 6 am Wednesday Morning.


Happy Birthday to one of our newest members Patty Hamby!

BACK SQUAT – 2 reps EMOM for 5 min @ 80% (10 total reps)
5×3 front squat heavy

20 Walking Lunge
15 Push-ups
200m run

Use a plate on the Walking Lunge and Push-ups, 400m runs