“Fire Alarm” 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 BurpeesRead 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

Strength Snatch 60%/3 65%/3 70%/3 (75%/3)3 “Uppercut” 4 Rounds: 5 Ring Muscle-ups 10 Squat Snatches (95/65#) 15 Box Jump-overs (24/20″)Read More

OPEN GYM 1PM-2PM SKILLZ WITH NATE “Grounded” AMRAP 15: 100′ Walking Lunge 50 Double-unders 20 BurpeesRead More

“Trifecta” Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115/80#) 100 Calorie Bike 75 Calorie Row 50 Thrusters (115/80#)Read More

BLACK FRIDAY WOD 9AM CLASS ONLY! “Aftermath” 4 Rounds: 60 Double-unders 30 Sit-ups 15 Kettlebell Swings (70/53#)Read More

HAPPY THANKSGIVIING! 9AM WOD ONLY TODAY TEAM MURPH Teams of 2 1 MILE (1600M) RUN or ROW 100 PULL-UPS 200 PUSHUPS 300 AIR SQUATS 1 MILE (1600M) RUN or ROW *Partners will  switch every 4o0 meters on the 1 Mile **Partners will switch every 10 reps on the Pullups/Pushups/SquatsRead More

Thanksgiving and Black Friday (9am) class only! STRENGTH Front Squat (65%/5)4 WOD For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one.  Rest as little as needed to pick up the bar up again...Read More

Thanksgiving and Black Friday, 9am class only. “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead...Read More

Back Squat – 3 x 8 (65%) “Criss Cross” AMRAP 15: 30 Double-unders 15 Power Cleans (115/75#) 30 Double-unders 15 Toes-to-BarRead More