*KO in the OK IV Jan. 6th-7th  **BEGINNERS COURSE STARTING JAN. 8th 3-Position Power Snatch Build to a Heavy Complex “Power Wheels” AMRAP 3: 12/9  Calorie Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 12/9  Calorie Bike 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 12/9  Calorie  Bike 4 Power Snatches (135/95)Read More

*KO in the OK IV Jan. 6th-7th  **BEGINNERS COURSE STARTING JAN. 8th “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double UndersRead More

GYM HOURS TODAY: 9:30AM & 10:30AM CLASSES ONLY   HERO WOD: GEORGIE Buy-In: 75 Sit-ups AMRAP in 21 minutes 7 Burpees 11 Push-Ups 22 Kettlebell Swings (55/35 lbs) Buy-Out: 75 Sit-UpsRead More

OPEN GYM 1PM-2PM “Last Chance” AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On the 6:00… 6 Box...Read More

NEW YEARS GYM HOURS: SUNDAY: NORMAL OPEN GYM 1PM-2PM MONDAY: 9:30AM & 10:30AM ONLY “Any Minute” Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – RestRead More

NEW YEARS GYM HOURS: SUNDAY: NORMAL OPEN GYM 1PM-2PM MONDAY: 9:30AM & 10:30AM ONLY Deadlift Heavy Set of 3 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)Read More

“Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle SprintsRead More

3-Position Squat Clean Build to a Heavy Complex “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)Read More

“First Degree” 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie RowRead More

  *CLOSED FOR CHRISTMAS*  Read More