“Super Swole Sunday” 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50’s/35’s, hang) Then, CrossOver Symmetry RecoveryRead More

“Over the Hill” 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65)Read More

“Full Split” Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45#) 20 Calorie Bike *Partners complete full rounds before switchingRead More

“BRING A FRIEND DAY” “Mad Season” 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/20’s) 50′ Back Rack WreckBag Lunge (50/35)Read More

“Wrestle Mania” Deadlift – Heavy Set of 3 Then, For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-upsRead More

HAPPY 4TH OF JULY *9AM CLASS ONLY TODAY * “Glenn” 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 BurpeesRead More

4TH OF JULY SCHEDULE:  MONDAY NORMAL CLASS SCHEDULE – TUESDAY 9AM CLASS ONLY “Air Ball” 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (50/35)Read More

OPEN GYM 1PM-2PM 4TH OF JULY SCHEDULE:  MONDAY NORMAL CLASS SCHEDULE – TUESDAY 9AM CLASS ONLY “Lucky Break” 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Prowler Push (empty) *Rest 3:00 between roundsRead More

“Backpedal” Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95) 15 Rope ClimbsRead More

“Escape from Wonderland” 3 Rounds: 75 DU 50 Air Squats 25 Calorie RowRead More