I.V. NUTRITION AVAILABLE FOR THOSE WHO SIGN UP FOR FRIDAY NIGHT POST WOD RECOVERY! Must reserve bag prior to Friday Night. Message: [email protected] FRIDAY NIGHT LIGHTS @ 5PM (MAIN EVENT: BRODY WAGNER vs. WILLIAM GOMEZ) OPEN – PERFORMANCE – FITNESS“Goat Day”On the Minute x 20Odd Minutes: Movement 1Even Minutes: Movement 2Read More

OPEN“Barista”Teams of 3For Time: (30 Minute Time Cap)100/70 Calorie Bike70 Clean and Jerks (135/95)70 Toes to Bar50 Clean and Jerks (155/105)50 Chest to Bar Pull-ups30 Clean and Jerks (185/135)30 Bar Muscle-ups 100/70 Calorie Bike PERFORMANCE“Barista”Teams of 3For Time: (30 Minute Time Cap)100/70 Calorie Bike70 Clean and Jerks (135/95)70 Toes to Bar50 Clean and Jerks (155/105)50...Read More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM Hang Power Clean Heavy Set of 2 followed by… “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)Read More

“Nickel and Dime” AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Bike Holiday Schedule  Dec. 24th – Closed Dec. 25th – Closed Dec. 26th – Normal ScheduleRead More

“Chainsaw” Build to a heavy Power Clean Then, AMRAP 3: 15 Calorie Bike 15 Power Cleans (95/65#) Rest 3:00 AMRAP 3:00 12 Calorie Bike 12 Power Cleans (115/80#) Rest 3:00 AMRAP 3:00 9 Calorie Bike 9 Power Cleans (135/95#)Read More

Sunday Funday Open Gym 1pm-2pm SKILLZ WITH NATE “Pushy Cindy” AMRAP 15: 1 Round of Strict Cindy 50 Meter Prowler Push (90/45)Read More

YOGA ON THE ROOF TOP OF LULULEMON, SUNDAY @ 1 p.m. ($5 per person) “Push yourself again and again. Don’t give an inch until the final buzzer sounds.” – Larry Bird Squat Clean & Jerk Work to a heavy single Then, “Falling Up” AMRAP 10: 15 Kettlebell Swings (53/35#) 15 Wallballs (20/14#)Read More

Concentration and mental toughness are the margins of victory. -Bill Russell Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean & Jerks 30 Handstand Push-ups 40 Power Snatches 76 Double-unders 40 Overhead Squats 1st Round : 95/65# 2nd Round : 115/80# 3rd Round (: 135/95# 4th Round : 155/105#Read More

Labor Day Schedule: Normal Saturday & Sunday. Only 1 class Monday at 9:30am Strength: Back Squat 3×3 WOD: “Two Face” 5 Rnds 10 Chest to Bar Pull-Ups 10 Power Cleans (135/95) 10 Toes to Bar 10 Push Jerks (135/95)Read More

2. Conditioning “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 3. Stamina Conditioning EMOMx10: Odd: 10 Kipping HSPU Even: 20 Wall Balls, 20/14Read More