Strength: Build to heavy complex: Power Snatch+ Hang Power Snatch + Snatch WOD: 21-15-9 – Deadlifts (225/135) – HSPU * After each round 50 Double Unders MOD Squad WOD: Strict Press 4×4 12min AMRAP 6 pull-ups 9 burpees 12 squats CoreWorkRead More

Good luck to Heath as he takes off today to begin a new journey and start his training to become a Navy Seal. We wish you the best and are proud of you.  Strength: 2×5 Front Squat @80% 5rm 2×5 Back Squat @90% 5 rm WOD: 3 RFT – 12TTB – 20 HR Push Ups...Read More

Open Gym 1-2pmRead More

 “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Kettlebell Swings, (35/25) Walking Lunge, 50 steps 50 Knees to elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Ball Shots (20/14) 50 Burpees 50 Double UndersRead More

Strength: Push Press 2×5 @75% 5rm 2×5 @85% 5rm WOD: -2 min. ME Cal. Row -2 min. Rest -2 min. ME HR Push Ups -2 min. Rest -2 min. ME KBS (55/35) -2 min Rest -2 min. ME Wall Balls (20/14) -2 min. Rest -2 min. Sit ups MOD Squad WOD: SameRead More

Strength: Find 1 rep max bench press. WOD:  4 RFT – 1 Rope Climb – 5 Hang Power Snatch (135/95) – 30 Double unders   Mod Squad WOD: Strength: Strict Press 4×5 WOD: For Time 1k Row then 3RFT 15 Wall Balls 10 Power Cleans 8 Slam Balls   YOGA tonight at 7pm!!Read More

Strength: Single Leg Split Squats w/ KB 4×8 (each leg) WOD: “Christine” 3RFT – 500 meter row – 12 deadlifts @ body weight – 21 box jumps(24/20) Mod Squad WOD: Strength: Squat Clean Work 5×3 WOD: 3 RFT – 10 Thrusters – 20 Lunges – 30 Box Jump – Run 200mRead More

Strength: 12 min. EMOM 1 Snatch *every 4 min. increase weight WOD: 5 Rnds. – 10 Pull Ups – 200m run – 20 Sit Ups Rest 1 min.   MOD SQUAT WOD: Strength: Deadlift 4×6 WOD: 12min AMRAP – 3 Burpees – 6 Squats – 9 Dips – 12 KB Swings Tabata Abs 4minRead More

Strength: 2×5 Front Squat @ 90% 5rm 2×5 Back Squat @ 90% 5rm WOD: 15 min. Running clock – 5 Power Clean (135/95)Rx(155/105)Rx+ – 10 Burpees **Every 3 rnds. 5 thrusters (135/95)Rx(155/105)Rx+Read More

Gym closed for Mother’s Day. Enjoy spending time with your family!Read More