Come try a class for free, bring a friend! Thursday-Saturday 400m Run then 3 rounds 12 Box Jumps (24/20) 10 Toes to Bar

NO 6AM CLASS DUE TO WEATHER Row 1000m then, 5 Rounds 12 Push Press (115/75#) 12 Sumo Deadlift High Pull (115/75#)

“Hortman” 45 Min AMRAP 800 m Run 80 Squats 8 Muscle Ups  

Banded Squat and Overhead Squat work (format will be explained at gym) with some mandatory fun. Then, 7 rounds for time of: 12 Medicine Ball Cleans 10 Overhead Squats, 75/55 lbs * Scale Overhead Squat weight as needed. If Overhead squat is not that great, use a PVC pipe and do 10 perf

Dodgeball Monday! Then, Press 5-5-5-5-5 * Every 3 mins complete one set of 5, As Heavy as Possible In teams of 3 in 12 mins: As Many Reps as Possible Partner 1: Row 250 Meters (sub 20 SDHP’s at 75/55) Partner 2: As many push ups as possible while partner 1 is rowing Partner 3: A

Workout Of the Day: Back Squat 1-1-1-1-1-1-1

Workout Of the Day: 7 rounds for time of: 10 Power Cleans (95 lbs/65 lbs) 10 Ring Dips [flickr id="8013371819" thumbnail="medium_800" overlay="false" size="small" group="" align="none"]

This Saturday marks our 2nd Annual Strongest in the Fort competition here at Fort Wayne Strength and Conditioning. We have around 20 athletes coming from a few different states that will be competing. It will be awesome. Over the past few months we have been promoting the competition

Strength Workout Of the Day:  1 rep max backsquat Workout Of the Day: Half Cindy 10 Minutes As Many Rounds As Possible 5 pull-ups 10 push-ups 15 squats               Buyer Beware We’re two weeks into The Best Shape of Your Life challenge, and I know

Strength Workout of the Day:  Back Squat 8-8-6-6 Workout Of the Day:  3 rounds for time of:  12 Deadlifts 225 lbs  24 Bar Facing Burpees               Guerrilla Nutrition Just what exactly is a Guerrilla?  How many of us actually know?  How many of us thi