Strength: Clean and Jerk Work up to a heavy complex of: 1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk AMRAP 7: 3 Thrusters (95/65), 3 Chest to Bar Pull-Ups 6 Thrusters (95/65), 6 Chest to Bar Pull-Ups 9 Thrusters (95/65), 9 Chest to Bar Pull-Ups Continue pattern, adding (3) repetitions per...Read More

Strength: 3-rep heavy Back Squat WOD: AMRAP 4: 30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time Rest 4:00 AMRAP 4: 20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time Rest 4:00 AMRAP 4: 10 Lateral Barbell Burpees, Max Snatches (165/115) in Remaining TimeRead More

Happy Birthday Ethan and Grace!!! 60/40 Calorie Bike “Buy-In” Directly into… 21 Clean and Jerks (115/80), 21 Overhead Squats (115/80) 15 Clean and Jerks (115/80), 15 Overhead Squats (115/80) 9 Clean and Jerks (115/80), 9 Overhead Squats (115/80)Read More

“Open 14.4” AMRAP 14: 60 Calorie Row 50 Toes to Bar 40 Wallballs (20/14) 30 Power Cleans (135/95) 20 Muscle-UpsRead More

WOD: 100 Double-Unders, 50 Sit-Ups, 25 Burpees 80 Double-Unders, 40 Sit-Ups, 20 Burpees 60 Double-Unders, 30 Sit-Ups, 15 Burpees 40 Double-Unders, 20 Sit-Ups, 10 Burpees 20 Double-Unders, 10 Sit-Ups, 5 BurpeesRead More

“Weightlifting Wednesday” Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7: Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135)Read More

WOD: 50 Calorie Row 40 Deadlifts (135/95) 30 Box Jumps (24″/20″) 20 Front Squats (135/95) directly into 3 Rounds of: 15 Wall Balls, (20/14)Rx (30/20)Rx+ 50 Double Unders 15 Wall Balls, (20/14)Rx (30/20)Rx+ 2 minutes rest between roundsRead More

WOD: “Open 13.4” Climbing Ladder for 7 Minutes 3 Clean and Jerks, 3 Toes to Bar 6 Clean and Jerks, 6 Toes to Bar 9 Clean and Jerks, 9 Toes to Bar 12 Clean and Jerks, 12 Toes to Bar Rx – 135 / 95 Strength: 3×5 Front Squat  Read More

Congrats Casey and Kim!!! Gym closed.Read More

Congrats Osas and Micah!!! Leah Esosa Imade born 2/5/16 7lbs 8oz 20in. No Core Class today. No open gym Super Bowl Sunday. WOD: “Nate” AMRAP 20: 2 Ring Muscle-Ups(mod: burpee pull ups) 4 Handstand Pushups(mod: push ups) 8 Kettlebell Swings (70/55) Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations...Read More