July 5, 2026
general warmup (15 minutes) Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling alternating flys x 24 reps 1/2 kneeling wide stance 1 hand […]
July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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May 24, 2018
Coach Travis Mash says we need to be masters of the mundane. Coach Zach Even-Esh says to crush the basics. Without a solid foundation of basics, […]
May 22, 2018
When I was in the military, the NCO’s were considered to be the backbone of the Army. They were tough, knowledgeable men who came up through […]
May 18, 2018
Knowing when to use lighter loads is vital in skill practice!
May 16, 2018
Fixed-weight barbells are pretty much history these days and for good reason. Yes, they were effective for building strength, as any weight used correctly would be, […]