Union Comp


Hero WOD Saturday’s – 09092017

Hero WOD Saturday’s are still in full effect.!Over the course of the next couple months expect Saturday’s to be a blend of both Hero Workouts and WODs programmed by Coach Paul. Athletes should also expect some out of the box programming write ups as Coach Paul does some experimenting…


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Five rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges w/ Plate (45/45)

400m Run

Be sure to check out the programming write up for today’s Hero WOD. It’s one of the few Hero workouts written for a female.


Good luck at Granite Games! Next Cycle begins Sept. 18th.

Good luck to all those athletes competing at Granite Games! Have fun and represent Union Fitness to the best of your abilities.

The next cycle starts on September 18th. Competition Class will not be meeting again until September 18th. Although, there will still be an 8:00 am Competition Class on Saturday, Sept. 9th and Saturday, Sept. 16th. During this cycle we’ll be making some slight changes, one of which will be following Ben Burgeron’s #CompTrain daily programming.

More to come on this cycle in the coming weeks. 


#UnionComp – The Granite Games Cycle – THURSDAY (09/07/2017)

Weighted Chin Up: 1 RM

Work up to something heavy/challenging in the weighted chin up (palms facing out). Although, be sure to maintain hollow.

AMRAP twenty-five minutes:

400m Run

5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Today is intended to be a very light/back off session. Especially for those athletes doing Granite Games. Casually work your way through this workout. Keep the intensity light and fun.

Banded Lat Stretch

Accumulate two minutes per side.