Due to the Holiday, we will be only open for 2 classes. 8:00am and 9:15am.  WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Murph ] – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight vest if you...Read More

WORKOUT OF THE DAY STRENGTH:  Squat Clean 3.3.3.3.3 WOD: (Cleaning up the place) 10 Pull-ups8 DB F Rack Step-ups 6 DB Squat Cleans x 12min AMRAP L1- CTBs, 24/20″” 50/35# DBsL2/M- 20/20″”, 35/20# DBsL3- 20/14″”, 20/12#DBs 15min  Read More

WORKOUT OF THE DAY STRENGTH: Min 1- Strict TTB 6-8 repMin 2- 6-10 Dips/ Push-ups x 12mins WOD: (Feel the steel) 15 SDLHPs15 B Squats15 P Jerksx 4 Rds 14min Cap L1- 115/80L2- 75/55L3- 55/35″Read More

WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch (Full) 5.4.3.2.1  WOD: (Feel the power) 12min AMRAP 3 Power Snatches6 Squat Cleans30 D-unders L1- 135/95L2- 95/65L3- 9 KB Swings (35/18), 65/35, 60 singles 12minsRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...Read More

**ONLY 8AM & 9:15 AM CLASSES TODAY.  WORKOUT OF THE DAY STRENGTH:  Power Clean and Jerk building 1.1.1.1. WOD: (Goal setting) 10 Burpees 10 CJs10 Burpees 8 CJs10 Burpees 6 CJs10 Burpees 4 CJs10 Burpees2 CJs 10 Burpees5 DLs10 Burpees10 DLs10 burpees15 DLs10 burpees20 DLs10 burpees25 DLs L1-135/95L2/M- 95/65, 8 burpeesL3-75/35, 8 squat thrusts 20min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Player’s Choice) 2 Options for todays wod- Partner 4min AMRAP, 2min rest between -D-unders -Vertical Ring Rows -Wall Ball (20/14) -Air Bike (cals) -Mt Climbers (L+R=1) -Row (Cals) Individual option, 30s on/ 30s/ off x 4 rds, 2min rest between stations -D-unders -Vertical Ring Rows -Wall Ball (20/14)...Read More

WORKOUT OF THE DAY STRENGTH: 5 sets of ME- -Ring Dips -Matador -Toe Push-up -Incline Push-up -DB Chest Press *Goal is to find a version that you can perform more than 12-15 reps on the first set with perfect form. WOD: (Determination) 500/400m Row 10 Burpees 15 Pull-ups x 5 Rds 23min Cap L1- CTBs L2- 400/300m,...Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More

Reminder that tonight is our “Clean Eating Cookie Swap” from 6:30-8:30pm.   –>  There will be NO 6:30PM class tonight<– WORKOUT OF THE DAY STRENGTH:  Push Jerks 5.5.5.5.5 building WOD: (Shin breaker) 7 HPSUs 9 DLs 9 Box Jumps 12min AMRAP L1-225/155, 24/20 L2-185/135, Strict Press DB Press (35/25), 20/14 L3-135/95, Strict DB Press (25/15), 14/ plateRead More