Workout Of the Day: The Air Force WOD  20 Thrusters, (95/65)  20 Sumo Deadlift High-pulls, (95/65)  20 Push Jerks, (95/65)  20 Overhead Squats, (95/65  20 Front Squats, (95/65) Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The

Workout Of the Day: Max Effort 500m Row for time. Then, For Time:  9-8-7-6-5-4-3-2-1 Power Clean @ 50% of 1RM  1-2-3-4-5-6-7-8-9 Pull-ups   Power is the Path to Fitness How many of you try and use the prescribed weight for a workout just to prove to yourself that you can do it? W

Next Thursday we are hosting a seminar called, “Food is Fuel” here at FWSC. We will be explaining the origins/philosophy of the paleo diet. We will focus on not just how to eat Paleo, but WHY we should be avoiding/limiting things like grains and processed dairy and WHY we

How much by when? No one ever accomplished anything, of any significance, without clearly defined goals and a plan. For the past couple of weeks I have been working on what I call a PPOA (personal plan of action) for 2012. These are not silly and random “resolutions” that will fall by