*ACTIVE RECOVERY ROMWOD:  THUNDERBIRD “Mountain Bike” AMRAP 15: Buy-in: 100/70 Calorie Bike In the remaining time: 2 Rope Climbs 10 Burpee Box Jumps (24/20#) 50 Double-unders *Optional for those not doing class WODRead More

“The Other Total” 1RM Clean 1RM Bench 1RM OHSRead More

“Nasty Women” AMRAP 4: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4: “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#)Read More

SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. “Nasty Girls” 3 Rounds: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135/95#)Read More

No Skills Class today. SUNDAY FUNDAY OPEN GYM @ 1PM WOD: 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm) 100 Calorie Bike 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm)Read More

SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. Strength: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 WOD:  “Smooth Criminal” AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)Read More

ACTIVE RECOVERY DAY: COME IN FOR A ROMWOD SESSION or AN ACTIVE RECOVERY DAY WOD SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. Bring a Friend Day! 21-15-9 Calorie Row Calorie Bike 100m Kettlebell Front Rack Walk (53/35#) 21-15-9 Calorie Row Calorie Bike 100m Kettlebell Farmers Carry Walk (53/35#) 21-15-9 Calorie Row...Read More

SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. “Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean –...Read More

SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. “Lead Foot” AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-upsRead More

HAPPY HALLOWEEN! IT’S COSTUME DAY, SO COME IN YOUR BEST COSTUME. SIGN THE SIGNUP SHEET ON THE WHITEBOARD FOR THOSE INTERESTED IN PURCHASING HOODIES. “7 Up” 10 Rounds: 7 Sumo Deadlift High-pulls (95/65#) 7 Front Squats (95/65#) 7 Push Jerks (95/65#)Read More