“Trifecta” Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115/80#) 100 Calorie Bike 75 Calorie Row 50 Thrusters (115/80#)Read More

BLACK FRIDAY WOD 9AM CLASS ONLY! “Aftermath” 4 Rounds: 60 Double-unders 30 Sit-ups 15 Kettlebell Swings (70/53#)Read More

HAPPY THANKSGIVIING! 9AM WOD ONLY TODAY TEAM MURPH Teams of 2 1 MILE (1600M) RUN or ROW 100 PULL-UPS 200 PUSHUPS 300 AIR SQUATS 1 MILE (1600M) RUN or ROW *Partners will  switch every 4o0 meters on the 1 Mile **Partners will switch every 10 reps on the Pullups/Pushups/SquatsRead More

Thanksgiving and Black Friday (9am) class only! STRENGTH Front Squat (65%/5)4 WOD For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one.  Rest as little as needed to pick up the bar up again...Read More

Thanksgiving and Black Friday, 9am class only. “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead...Read More

Back Squat – 3 x 8 (65%) “Criss Cross” AMRAP 15: 30 Double-unders 15 Power Cleans (115/75#) 30 Double-unders 15 Toes-to-BarRead More

SUNDAY FUNDAY OPEN GYM FROM 1-2PMRead More

[dropcap type=”circle” color=”#COLOR_CODE” background=”#COLOR_CODE”]ADD_CONTENT_HERE[/dropcap] BIG HAPPY BIRTHDAY TO THIS GUY ^^ A-ARON SCHUPPS BIRTHDAY TODAY SO LETS ALL COME OUT AND WISH HIM A BIG HAPPY BIRTHDAY. “Cut and Run” 5 Rounds: 800m Run 50” Dumbbell Walking Lunge (70/50#) 10 1-Arm Dumbbell Snatch (70/50#)Read More

“Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3:00 between rounds.Read More

**OPTIONAL ROMWOD SESSION THROUGHOUT THE DAY** “Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs (20/14#) 50 Burpees 50 Double-undersRead More