Beginner Class starting January 6th! OPEN & PERFORMANCE“Flintstones”AMRAP 20:50 Wallballs (20/14)40/30 Calorie Bike Erg30 Toes to Bar20 Dumbbell Snatches (70/50) FITNESS“Flintstones”AMRAP 20:50 Wallballs (14/10)40/30 Calorie Bike Erg30 Toes to Bar20 Dumbbell Snatches (50/35)Read More

OPEN GYM 1PM-2PM Strict Press Build to Heavy Set of 3 “Shoulder Pads” Ascending Ladder for 8 Minutes:3 Strict Presses (75/55), 100 Meter Run6 Strict Presses (75/55), 100 Meter Run9 Strict Presses (75/55), 100 Meter RunRead More

9:00AM WOD ONLY “Iron Lotus” Teams of 3For Time (30 Minute Cap):800 Meter Team Wreck Bag Run (50/35)80/60 Calorie Row80 Box Jump Overs (24/20)80 Overhead Squats (95/65)80 Hang Power Snatches (95/65)80 Overhead Squats (95/65)80 Box Jump Overs (24/20)80/60 Calorie Row800 Meter Team Wreck Bag Run (50/35)Read More

BLACK FRIDAY 9:30AM CLASS ONLY Tempo Deadlift Build to a Moderate Single*Tempo: 5 Seconds Up & Down “Steam Roller” For Time:25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts25/18 Calorie Assault Bike, 25 Sit-ups,...Read More

HAPPY THANKSGIVING CLASS AT 9:30AM ONLY TODAY “12 DAYS OF THANKFULNESS” 1- Burpee 2- DB Thrusters (50/35) 3- Chest to Bar Pullups 4- Box Jumps (24/20) 5- Push-Ups 6- Cal Bike 7- Sit-Ups 8- DB Front Squats (50/35) 9- Toes To Bar 10- Alt. Back Step Lunges 11- Ring Dips 12- Cal Row **Workout is...Read More

THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY BEDLAM GAME DAY WOD SATURDAY @ 9:00AM OPEN & PERFORMANCE3 Position Power SnatchBuild to a Heavy Complex “Power Wheels”AMRAP 3:9/6 Calorie Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3:9/6 Calorie Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3:9/6 Calorie Bike...Read More

THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY Power Clean Complex On the 2:00 x 5 Sets: 1 “3-Pause” Power Clean 1 Power Clean 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping Position (Pockets) 3rd Pause (2 Seconds): Catch Position OPEN“Snack Bar”3 Rounds:400 Meter Run10 Power Cleans...Read More

THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY Back Squat 3 Sets of 5 “Taco Bell” AMRAP 9:35 Double Unders 25 Air Squats15 Kettlebell Swings (53/35)Read More

OPEN GYM 1PM-2PM THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY “Krabby Patty” For Time: 1k Row 30 Power Snatches (115/85) 1k RowRead More

THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY “Smash Mouth” 3 Rounds:800 Meter Run21/15 Calorie Assault Bike 3 Rounds of “Bergeron Beep Test”1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesRead More