OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Midline Madness”3 Giant Sets, Not for Time:21 Abmat Sit-ups21 Hip Extensions21 Hollow Rocks21 Glute Bridges21 Banded Pull-Aparts21 Banded Good MorningsRead More

9AM CLASS ONLY TODAY OPEN & PERFORMANCE“Adderall” (2 Person Team)0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)10:00 – 13:00 – Rest13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)20:00 – 23:00 – Rest23:00 – 27:00 – 400m Run, Max Thrusters (95/65) FITNESS“Adderall” (2 Person Team)0:00 – 10:00 – 1 Mile...Read More

OPEN – PERFORMANCE – FITNESSWeighted Pull-UpBuild to a Heavy Set of 3 “Death Race”15/10 Calorie Bike10 BurpeesRead More

OPEN – PERFORMANCE – FITNESS“Family Feud” Class Divides Into 2 Even Teams: AMRAP 25: 50 Meter Sled Push (90/45) 100 Meter Wreck Bag Run (50/35) 200 Meter RunRead More

OPEN & PERFORMANCEPush JerkBuild to a Heavy Set of 3 “Bel-Air”AMRAP 15:40 Double Unders20 Dumbbell Hang Clean & Jerks (50/35)40 Double Unders20/15 Calorie Row FITNESSPush JerkBuild to a Heavy Set of 3 “Bel-Air”AMRAP 15:60 Double Unders20 Dumbbell Hang Clean & Jerks (35/25)60 Double Unders20/15 Calorie RowRead More

OPEN & PERFORMANCE“Jelly Belly”For Time:50-40-30-20-10: AbMat Sit-Ups25-20-15-10-5: Calorie Bike10-8-6-4-2: Deadlifts (275/185) FITNESS“Jelly Belly”For Time:50-40-30-20-10: AbMat Sit-Ups25-20-15-10-5: Calorie Bike10-8-6-4-2: Deadlifts (205/145)Read More

MEMORIAL DAY WOD @ 9:30am ONLY today OPEN – PERFORMANCE – FITNESS“Murph”1 Mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 Mile Run Partition pull-ups, push-ups, and air squats as needed. Modifications and scales provided by coaches. Medal of Honor Citation:For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty...Read More

OPEN GYM 1PM – 2PM MEMORIAL DAY MURPH WOD (MONDAY) 9:30am CLASS ONLY OPEN – PERFORMANCE – FITNESS“Hang Glide”7 Rounds, On the 3:0025/18 Calorie Bike5 Hang Power Cleans Build in Weight Each Round. Score is LoadRead More

SATURDAY CLASS @ 9AM ONLY MEMORIAL DAY MURPH WOD (MONDAY) 9:30am CLASS ONLY Hang Squat Snatch Build to a Heavy Hang Squat Snatch. OPEN & PERFORMANCE“Fancy Pants”For Time: 21 Hang Power Snatches (95/65)200 Meter Run 21 Overhead Squats (95/65)200 Meter Run 15 Hang Power Snatches (95/65)200 Meter Run 15 Overhead Squats (95/65)200 Meter Run 9...Read More

SATURDAY CLASS @ 9AM ONLY MEMORIAL DAY MURPH WOD (MONDAY) 9:30am CLASS ONLY OPEN & PERFORMANCE“Joker”For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) FITNESS“Joker”For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135) Deadlifts1 Sets of 5 – 70%3 Sets of 3 – 73-76-79%5 Sets of 1 – Climbing to a Heavy.After each set, 25′...Read More