Stand Up Paddle Board + Obstacle Course Race November 22nd. Ballard Park. Sign Up at

Daily Workout
Battle Plan
Tabata (16 min)
Box Jumps
Lunges w/ barbell in front rack (like a front squat)
Mt Climbers
Rest 2 minutes
“Flying” Amrap in 7 minutes
Double or Single Unders
Rep Scheme choices:
Beginners: 1-2-3…
Intermediate: 2-4-6…
Advanced: 5-10-15…
Perform the allotted amount reps of jump ropes then intentionally rest. You must do the reps unbroken to move onto the next higher round.  
Example: If you are advanced at Double Unders, begin with trying for 5 unbroken reps. Then stop, then do 10 unbroken, then stop.  Say you only get a percentage of the allotted reps done in a round and then mess up, you must start over on that specific round before moving on.
A soft answer turns away wrath, but a harsh word stirs up anger. —Proverbs 15:1 On July 28, 1914, Austria-Hungary declared war on Serbia in response to the assassination of Archduke Francis Ferdinand and his wife, Sophie. Within 90 days, other European countries had taken sides to honor their military alliances and pursue their own [...]


Medi-Share Logo CMYK

Screen Shot 2014-09-18 at 11.50.39 AM

Screen Shot 2014-09-18 at 11.47.47 AM

prestige title logo color with tag line

dog spot sign

Wells Fargo Advisors Chad Helpling


Silver Sponsor

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV