WORKOUT Of the DAY: Strength: Jerk 5.5.5. across (around 70%) WOD: [ Flush Day ] 20min Cardio, choose- -Run up to 15 laps -Row up to 5000m -ADyne up to 7 miles -Alt Burpee/ D-unders for 10 rds OTMEM Mobility Program with coach for 20 minsRead More

Welcome to the first day of classes in 2017! Excited to kick this year off to a great start! WORKOUT Of the DAY: Strength: Clean (Full) 5.5.5 across (around 70%) WOD: [ Start Line ] 10 Burpees 15 DLs 30 D-unders 10min AMRAP L1-135/95 L2/M-95/65 L3- 55/35Read More

 Happy New Year! Gym is closed today– See you all tomorrow to kick off 2017! Full schedule starting Monday!Read More

Join us at 9:15am for your last workout of 2016! WORKOUT Of the DAY: Strength: None. WOD: [ Team of 2 New Years WOD ] 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB...Read More

WORKOUT Of the DAY: Strength: Snatch 1.1.1.1 building or Bench Press 10.10.10.10 Superset w/ DB SLDLs, 8/side WOD: [ Start Line ] 40 D-unders 10 DLs x 5 Rds L1-225/155 L2/M-185/135 L3-150m run, 135/85 14min capRead More

WORKOUT Of the DAY: Strength: Rope Climb Practice WOD: [ Intervals 1 on/ off ] Burpees x 10min 2min Rest Air Dyne x 10min 2min Rest Shuttle Run x 10min then-Plank Crankers 1min Hover 30s/ Side Hover 30s other side 1min Superman 1min rest x 3 Rds    Read More

WORKOUT Of the DAY: Strength: Clean and Jerk 1.1.1.1.1 building (95% or higher), Or DB Step-up 6/ side superset w/ DB strict Shoulder press 10.10.10.10 WOD: [ NER 12.2 ] 2000m Row (or 1mile run, 10min cap for both) 50 Pistols 30 Hang Power Cleans 20min Cap L1- pistol, 155/105 L2/M- row 1750m, Assit. pistol, 115/80...Read More

WORKOUT Of the DAY: Strength: OHS 1.1.1.1. building or B Squat 5.4.3.2.1 WOD: [ Back to the Grind ] 10 Pull-Up 10 B Squat 20 Push-ups 20 Sit-up x 4 Rds L1- CTB, 155/105 L2/M-bw, 115/80 L3-65/35 15 min cap    Read More

Join us for our 8:00 or 9:15am workouts today! WORKOUT Of the DAY: Strength: None. WOD: [ 20min Team of 3 AMRAP ] -conveyor belt style- 10 Cal Row 10 Burpees 10 KB “tater”s L1-53/35 L2/M- 44/35 L3- 26/18 Immediately following 20min AMRAP-2min rest Plank Crankers (no more teams) 1min Hover 30s/ Side Hover 30s other...Read More

Merry Christmas!   Gym is closed today- see you all tomorrow for our 8:00 & 9:15am classes!Read More