NORMAL SCHEDULE: MONDAY – WEDNESDAY CHRISTMAS EVE: 8:30am & 9:30am ONLY CHRISTMAS DAY: CLOSED! MERRY CHRISTMAS DAY AFTER CHRISTMAS: 8:30am & 9:30am ONLY “8th Grade” 8 Rounds For Time:45 Double Unders30 Air Squats15/12 Calorie Row HOME GYM 8 Rounds For Time:45 Double Unders30 Air Squats15/12 Calorie RowRead More

NORMAL SCHEDULE: MONDAY – WEDNESDAY CHRISTMAS EVE: 8:30am & 9:30am ONLY CHRISTMAS DAY: CLOSED! MERRY CHRISTMAS DAY AFTER CHRISTMAS: 8:30am & 9:30am ONLY “Layover” 5 Rounds For Time:15/10 Calorie Assault Bike10 Chest to Bar Pull-ups Directly Into… 5 Rounds:10 Power Cleans (95/65)10 Push Jerks (95/65) HOME GYM 10 Rounds For Time:200 Meter Run15 Alternating Dumbbell Hang...Read More

NORMAL SCHEDULE: MONDAY – WEDNESDAY CHRISTMAS EVE: 8:30am & 9:30am ONLY CHRISTMAS DAY: CLOSED! MERRY CHRISTMAS DAY AFTER CHRISTMAS: 8:30am & 9:30am ONLY Power Snatch Heavy 3-Position Power Snatch “Isa-ball” AMRAP 12:3 Power Snatches (135/95)15 Wallballs (20/14) HOME GYM AMRAP 12:12 Alternating Dumbell Snatches12 Dumbbell Goblet SquatsRead More

OPEN GYM 1PM-2PM “Total Whine” 10 Minutes:Establish Heavy Set of 3 Bench Press Rest 5 Minutes 8 Minutes:Max Calorie Bike Rest 5 Minutes 2 Minutes:Max Double Unders HOME GYM 5 Rounds:1 Minute Double Dumbbell Floor Press1 Minute Double Unders1 Minute Shuttle Runs (10 Meters)1 Minute RestRead More

“Fire Alarm” For Time : Team of 2100/70 Calorie Row14 Rounds of “Bergeron Beep Test”10/70 Calorie Row*Athletes take turns doing full rounds. [1 Round of Bergeron Beep Test]:7 Thrusters (75/55)7 Pull-ups7 Burpees HOME GYM On the Minute For As Long As Possible:7 Double Dumbbell Thrusters7 Double Dumbbell Bent Over Rows7 BurpeesRead More

Deadlift Heavy 6-4-2 Hot & Bothered AMRAP 15:40 Single Dumbbell Hang Clean and Jerks (50/35)20 Box Jumps (24″/20″)10 Deadlifts (245/165) HOME GYM AMRAP 15:30 Single Dumbbell Hang Clean and Jerks30 Lateral Hops Over Dumbbells30 Double Dumbbell DeadliftsRead More

“Cap and Gown” 5 Rounds For Time [30 Minute Cap]:40 AbMat Sit-ups30 Russian Kettlebell Swings (53/35)20 Hand Release Push-ups25/18 Calorie Bike HOME GYM 5 Rounds For Time:40 Sit-ups20 Hand Release Push-ups10 Single Dumbbell Devil’s Press (5 Each)Read More

“Double Check” On the 4:00 x 5 Rounds:50 Double Unders20/15 Calorie Row10 Front Squats (155/105) HOME GYM On the 4:00 x 5 Rounds:50 Double Unders10 Double Dumbbell Front Squats100 Meter Double Dumbbell Farmer’s CarryRead More

Power Clean Heavy Set of 3 “Black and Blue” 5 Rounds For Time:10 Power Cleans (135/95)10 Burpees HOME GYM 5 Rounds For Time:15 Double Dumbbell Power Cleans10 Lateral Dumbbell BurpeesRead More

“Eighteen Wheeler”AMRAP 18:18/15 Calorie Assault Bike15 Wallballs (20/14)12 Dumbbell Snatches (50/35)9 Toes to Bar HOME GYMAMRAP 18:18 Shuttle Runs (10 Meters)15 Dumbbell Goblet Squats12 Alternating Dumbbell Snatches9 Dumbbell Weighted Sit-upsRead More