Self-Defense Class


This Saturday at 11am we will be bringing a special self-defense class to anyone who wants to participate. This will be a FREE class that would normally cost $200-$300. One of our very own members, Michael Short, will be teaching the class. Michael’s background is USMC and a Police Officer in Texas. While he was a Police Officer, he was also on the SWAT Team. He taught the patrol officers how to use their firearms and hand to hand combat.

In this class you will NOT be taught to hurt someone or how to fight. You will be instructed on how to DEFEND yourself in a situation to where otherwise you would be helpless. Michael will not teach you the wrong way or the right way, what he will teach you are techniques used by himself and other Officers that THEY used to SURVIVE. So if you would like to come out and learn a new skill set and continue on improving yourself, please don’t hesitate to come to the class. You never know when you might need to use this skill set in a time of need…even the sharpest knives need sharpening.

Workout of the Day 9/5/2017 – Tuesday


Deadlift 1RM

B. Met-Con
4 Rounds:
200m Run
15 Air Squats
10 Sit-Ups
5 Push-Ups

CrossFit Lite

A. Met-Con
5 Rounds:
15/12 Calorie Row
15 R Arm KB Overhead Squats (1.5 pd/1 pd)
15 L Arm KB Overhead Squats

Rest 5 Minutes

B. Met-Con
Wall Balls (16#/12#)

CrossFit 101

ME 200m Row x 4

Rest as needed between attempts.

15 KB Swings
10 Goblet Lunge Steps