Happy New Year! It’s here, the annal day has arrived when most people wake up viewing their lives as a clean slate, a fresh start or a day to change and create new habits and who doesn’t love an outlook like that? Whatever your goals, aspirations, resolutions or habits you wish to create or leave […]






  Well,it’s that time of year again where most people begin thinking about the goals they would like to achieve when the new year hits and the slate is wiped clean. In our line of work we know that improving ones health is at the top of many peoples new years resolutions which is why […]






“Hero Day”  In 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. “DT” Five rounds for time of: 155/105  pound Deadlift, 12 reps 155/105  pound […]






The Miami Surge Lost their match tonight by 2 points which means the 2015 GRID season is over for Nick and the Miami Surge. Nick is due back in town tomorrow at 5:15pm and will return to coaching classes come Tuesday afternoon and he looks forward to seeing everyone.   Strength/Skill:  EMOTM 16 minutes Odd: […]






Reminder: NO 5:30 or 6:30 am Class today for those of you who traditionally attend this class we have created an At Home WOD for you to enjoy.   AT HOME WOD:  10-9-8-7-6-5-4-3-2-1 Alternating jumping lunges & Push ups -then- Run 1 mile   Strength: EMOTM 16 Minutes Odd: 5 rep Front Squat Even: 20 double […]