Jake Motta, the 13 yr old that competed in the scaled division this weekend won the "Spirit of the Games"  award.  He tackled a 65# clean and jerk at a weight of 95# with the heart of a lion.  Here is a short video of him doing burpee pullups.  

On a side note, please e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you purchased a living social coupon or you want to attend a Foundation class. 

We will have re-testing on the squat clean today and re-do the 1k run test and the 200m row test. 

We are offering an additional Foundation class on Wednesday at 9am!  If you have purchased a living social deal then you have to attend 3 Foundation classes on M/W/F at 6:30 before allowed into the open class.  You also need to e-mail me with your living social number at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

The Garage Games was a huge success.  I have even heard that we were on the News in WIlmington. Awesome job from all of our members pulling off this event.   Big thanks to everyone!! 

Today is the second day in our retesting.   Max press followed by tabatas. 

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This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff

This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff

It's time.  The Paleo Challenge will begin next week.  Pat is puttng on a seminar on Saturday from 11-1 for those interested in getting a kick start for the competition. Weigh-ins will start next week. 

Check out the videos from Fox 8 this morning about the Garage Games.

Fox 8 will be here on Tuesday Morning to showcase the Garage Games.   Please come out, we will have stuff going on at 6:30, 7, 7:30, 8 and possibly 8:30.   We will showcase a little of everything.   Everyone is welcome!