OPEN GYM 1PM-2PM “Finning” 4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull ApartsRead More

TEAM WOD TEAMS OF 3 1 MILE TEAM RUN 200 WALLBALLS (20/14) 200 KB SWINGS (55/35) 200 BURPEES *35 MINUTE TIME CAP*Read More

“Snake Bite” For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-upsRead More

BRING A FRIEND DAY “Skid Row” Teams of 2: Row 2k 1 Mile Wreckbag Run (70/50) Row 2kRead More

“Frank the Tank” AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Lateral Barbell BurpeesRead More

“Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to BarRead More

LABOR DAY 9:30 AM CLASS ONLY “Hard Labor”  Teams of 3: AMRAP 25: 150/100 Calorie Bike 100 Power Cleans (135/95) 150/100 Calorie Bike 80 Push Jerks (135/95) 150/100 Calorie Bike 60 Front Squats (135/95) 150/100 Calorie Bike 40 Clusters (135/95)Read More

OPEN GYM 1PM-2PM “Dreamboat” 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55)Read More

“Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between RoundsRead More

“Hot Tamale” 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80)Read More