Classes at 9am and 10am only today. WOD: 12 Days of Thankfulness 1-250 m row 2- Muscle Ups 3- KB Thrusters (53/35) 4- Burpee Box Jumps (24/20) 5- Handstand Push Ups 6- Chest to Bar Pull Ups 7- Kettlebell Swings (53/35) 8- Single Arm KB Snatch (53/35) 9- Toes to Bar 10- Walking Lunges (53/35)...Read More

Gym is closed. Stuff your face with delicious food while enjoying family and friends!Read More

Strength: In 20 min. find 1 rm Clean and Jerk WOD: WOD: In teams of 2: – 100 Double Unders (scaled 100 singles) – 30 Front Rack Lunges (135/95) – 30 Pistols (scaled  do goblet squats) – 100 Double Unders – 30 Power Cleans (135/95) – 30 Ring Dips – 100 Double Unders – 30...Read More

Skill: 10 min. EMOM a) 20 D/U 5 HSPU or 3 wall climbs b) 20 Hollow Rocks WOD: Heavy Helen 3 RFT – 400 m run – 21 Kettlebell Swings (70/53) – 12 Pull UpsRead More

Strength: Front Squats 7 x 3 WOD: 9 min AMRAP – 9 Deadlifts (165/105) – 9 Burpee over bar – 9 Push Jerk (165/105)Read More

Open gym 1-2pm.Read More

WOD: “Grace” – 30 Clean and Jerks (135/95) “Double Grace” – 60 Clean and Jerks (135/95) “Team Double Grace” (PYW) Pick your choice!!Read More

Strength: Back Squat 3×6 @70% WOD: “Jackie” 1000 m Row 50 Thrusters (45) 30 Pull UpsRead More

Skill: Practice Single Unders, Double Unders, Triple Unders WOD: – 4 x 500m row or run repeats (rest 3 minutes between each)   **Reminder that tonight is Girls Night at the gym. Doors open at 5:30pm. Warm up starts at 6pm. ** Guys Night at Hard Knocks for some laser tag. Meet there a little before...Read More

Strength: Snatch Grip Push Press 5×5 WOD: 3 RFT – 20 TTB – 15 Burpee Box Jump Overs (24/20) – 20 Pull Ups – 15 Burpee Box Jump Overs (24/20)Read More