Congrats Kevin and McKinsey on your engagement!!! gym closed today.Read More

“Zembiec” 5 RFT: – 11 Back Squats (185/115) – 7 strict burpee pull-ups – 400-meter runRead More

Skill: 10 min. EMOM a) 1-3 Legless Rope Climbs b) 2 Wall Climbs 2-6 Pistols WOD: 10-8-6-4-2 Overhead Front Rack Lunges (95/65) 20-16-12-8-4 Ball Slams (20/15) Buy Out: 1000m rowRead More

In teams of 2: 50 Power Cleans (135/95) 100 Wall Balls (20/14) 50 Power Cleans (135/95) 100 Wall Balls (20/14) 50 Power Cleans (135/95Read More

Strength: Strict Press 3×6 Push Press 3×3 WOD: 3 Rnds 40 Double Unders 12 Toes to Bar then 3 Rnds. 7 Deadlifts (225/135) 7 HSPU then 3 Rnds. 40 Double Unders 12 Toes to BarRead More

Weightlifting class tonight at 6pm. Strength: Front Squat 6×4 WOD: Every 3 minutes for 21 minutes: – 2 Muscle Ups, or 4 pull ups + 6 dips – 6 Shoulder to Overhead (155/105)Rx (185/115)Rx+ – 9 Box Jumps (24/20)Read More

Strength: 12 min. EMOM 2 Snatches WOD: 12 min. AMRAP – 5 Power Snatch (95/65) – 15 KBS (55/35) – 10 Burpees – 200 m RunRead More

Open Gym 1-2pm.Read More

Baby “Crain” 1 RFT: – 34 Push Ups – 50 Yard Sprint – 34 Deadlifts (135/95) – 50 Yard Sprint – 34 Box Jumps (24/20) – 50 Yard Sprint – 34 Clean and Jerks (95/65) – 50 Yard Sprint – 34 Burpees – 50 Yard Sprint – 34 Wall Balls (20/14) – 50 Yard Sprint...Read More

Skill: 10 min. EMOM a) 2-5 Strict Pull Ups 2- Strict HSPU b) 20 sec. Bottom Ring Dip Hold WOD: Nancy 5 RFT: – 400 m run – 15 Overhead Squats (95/65)Read More