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Join us January 21st for our 2019 Nutrition Challenge!! Lots of Fun prizes and customized meal plans for 6 weeks. To sign up for your testing slot visit HERE     1) Shoulder Press: 1RM. Rest 2:00 – build to a 1-Rep max over the course of 6-7 sets. –... read more →

1) Paused Front Squat: 5 x 3 @80%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 80% before starting the clock 2) Metcon Prep: 2 Rounds of: 15s AB Sprint (increase intensity on each set) 10 Air Squats 5 KBS Rest 60s.... read more →

1a) 200 foot assymetrical farmer carry (As heavy as form allows) 1b) 7 High Box Jumps (30/24) rest 90 seconds between sets. 4 rounds total   KB Complex of x AMRAP 20: 8 Reps of each movement: Single Arm Russian Swing right/left Single Arm Front Squat right/left Deadstop Row (touch... read more →

Happy New Year! We are open for 10am and 11am classes only today.   1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 45s. Adv: Add weight Int: BW Beg: Partner Assisted   ”James B” 4 RFT:... read more →

NO 6:30pm or 7:30pm classes today! Happy New Years Eve!   ”2018” With a partner and the running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletes   10:00-35:00 AMRAP as a team of: Row 2018 Meters 100 Thrusters (95, 65) 100 Pull-ups   Rx+:(115, 75) (C2B... read more →

5 Rounds with a partner: 60s of Max Rep Wallballs (20, 14) 60s of Max Rep KBS (53, 35) 60s of Max Reps Curtis P’s (95, 65) 60s of Max Calories Rower or Bike 60s of Rest   L3: (75, 55) L2: (14, 10) (35, 25) (65, 45) L1: (10,... read more →

Save the date! Kick off 2019 with our Nutrition Challenge starting January 21st!   Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice   EMOM 20: Minute 1: Burpees: 50% of Max Set for all rounds Minute 2: 100 Ft. each... read more →

Merry Christmas! We are open for 10:00am and 11:00am classes today only.   With a running clock with a partner with one athlete completing a full round at a time:   0:00-10:00 Max Rounds of: 10 Hang Power Cleans (135, 95) 10 T2B 20 Walking Lunges (BW)   12:00-22:00 Max... read more →

Reminder: we are open for 9:00am and 10:00am classes only!   Metcon Prep: 1a) Deadlift: 3 x 3, adding weight each set. Rest 30s. 1b) HSPU Warm-up: 3 x 3. Rest 30s. 1c) Goblet Squat Warm-up: 3 x 5. Rest 30s.   AMRAP 20: 2 Legless Rope Climbs 4 Strict... read more →