Team WOD: Teams of Two Each team member will complete 10 rounds of the following: 8 Wall Balls (20#/14#) 2 Bar Muscle Ups (Wall Walks) 6 Squat Cleans (75#/53#) While one team member is completing a round, the second is hanging from the bar. Each time that team member comes off the bar, each must...Read More

Strength: Power Snatch+Overhead Squat 5×1+2 WOD: Buy In: 100 Double Unders 10-8-6-4-2 – Kettlebell Swings (70/53) 20-16-12-8-4 – HR Push Ups Buy Out: 40 Burpees New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Closed Friday, January 2nd – 6:30am, 9:30am & 12:00pmRead More

Strength: Back Squat 4×4 WOD:  15 min. running clock: 5 Rounds – 5 Deadlifts (225/155) – 10 Air Squats – 15 Pull Ups then – Max Effort Clean and Jerks (135/95) *score is number of clean and jerks. New Years Hours: Wednesday, December 31st – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, January 1st – Friday,...Read More

Open Gym 1-2pm.Read More

WOD: In 10 minutes: – Run or Row 1600m – Max rep Deadlifts (225/155) In 6 Minutes: – Run or Row 800m – Max Rep Power Cleans (135/95) In 4 Minutes: – Run or Row 400m – Max Rep Front Squats (135/95)Read More

Strength: Back squat 3×10@ 75% WOD: 4 Round for Time: – 20 KBS (70/53) – 15 Box Jumps (24/20) – 10 Wall Ball (20/14)    Read More

Gym Closed. Christmas Hours: Wednesday, December 24th – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, December 25th-Closed Friday, December 26th – 5:30am, 6:30am, 9:30am & 12:00pmRead More

“12 Days of Christmas” 1 Lap (Run or Row 400 Meters) 2 Snatches (135/85 lbs) 3 Thrusters (135/85 lbs) 4 Chest-to-Bar Pull-Ups 5 Burpees 6 Toes to Bar 7 Pull-Ups 8 Kettlebell Swings (55/35) 9 Box Jumps (24″/20″) 10 Handstand Push-Ups 11 Ground to Overhead (135/85 lbs) 12 Wall Balls (20/14 lb DBs) Christmas Hours:...Read More

Strength: Clean Complex Deadlift+Hang Power Clean+ Clean 5×1+2+1 WOD: Open Workout 14.1 10 min. AMRAP – 30 Double Unders – 15 Power Snatches (75/55) Christmas Hours: Wednesday, December 24th – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, December 25th-Closed Friday, December 26th – 5:30am, 6:30am, 9:30am & 12:00pmRead More

Strength: Front Squat 5-5-3-3-1-1-1 WOD: 15-12-9-6-3 – Thrusters (95/65) – Toes to Bar – HR Push Ups Christmas Hours: Wednesday, December 24th – 5:30am, 6:30am, 9:30am & 12:00pm Thursday, December 25th-Closed Friday, December 26th – 5:30am, 6:30am, 9:30am & 12:00pmRead More