Open & Performance “Crazy Stairs” For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats Fitness “Crazy Stairs” For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (95/65) 1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air...Read More

Barbell Betties! There is still time to sign up! We offer Nutrition Coaching! Learn more on our website under “Nutrition.” “Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Each athlete does each interval. Rest while your partner works. The flow of the workout goes as follow: Athlete...Read More

Barbell Betties! There is still time to sign up! We offer Nutrition Coaching! Learn more on our webiste under “Nutrition.” Open & Performance “Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees...Read More

Open & Performance DB Strength: 3 Rounds (Not For Time) 10 x 1 Arm High Pulls With A :02 Negative :30 Double DB OH Hold (Focus On Keeping Rib Cage Down) *Athlete Chooses Weight on Both Movements *High Pulls: Keep Shoulder Blades Pinched Down Then… “30 Rock” AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push...Read More

Back Squat 3 Sets of 5 Open and Performance “Dirty Water”  For Time:  100 Double Unders 800 Meter Run 60/45 Calorie Row Fitness “Dirty Water”  For Time:  150 Single Unders 800 Meter Run 60/45 Calorie RowRead More

OPEN GYM 1PM-2PM OPEN“Russian Roulette”5 Rounds:10 Strict Handstand Push-ups 20 Russian Kettlebell Swings (70/53)30 AbMat Sit-ups40 Double Unders PERFORMANCE“Russian Roulette”5 Rounds:10 Dumbbell Strict Press (50/35)20 Russian Kettlebell Swings (70/53)30 AbMat Sit-ups40 Double Unders FITNESS“Russian Roulette”5 Rounds:10 Dumbbell Strict Press (35/25)20 Russian Kettlebell Swings (53/35)30 AbMat Sit-ups60 Single UndersRead More

BACKYARD BRAWL II NO SATURDAY MORNING CLASS BACKYARD BRAWL II event starts at 9am Doors OPEN @ 8:30aRead More

BACKYARD BRAWL II on SATURDAY @ 9AM Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% “Hangnail” AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Assault Bike20 Lateral Barbell Burpees15 Deadlifts (245/165)(185/115)Read More

BACKYARD BRAWL II on SATURDAY AUGUST 17TH @ 9AM “Wreck Trek” On the 10:00 x 3 Rounds:200 Meter Run15 Toes to Bar200 Meter Wreck Bag Run (50/35)15 Wallballs (30/20)200 Meter RunRead More

BACKYARD BRAWL II on SATURDAY AUGUST 17th @ 9am! Power Clean Build to Heavy 3-Position Power Clean “IHOP” AMRAP 15:60 Double Unders30/24 Calorie Row15 Power Cleans (115/85) (95/65)Read More