Reminder of our holiday week schedule! No 6:30pm class Friday 12/23 Closed 12/25 Monday 12/26: 8:00 & 9:15am Only WORKOUT OF THE DAY: STRENGTH: HS Hold/ Practice WOD: [ Partner WOD ] AMRAP 4mins, 1 min rest of- -V Row -Wall Ball (20/14) -D-unders -Mt Climbers (L+R=1) -Air Dyne (miles)Read More

WORKOUT OF THE DAY: STRENGTH: Snatch 2.2.2.2 @90% across Or Strict Strength DL 3.3.3.3 across, heavier then last week Superset with- L-sit hold ME between each set WOD: [ Sharpie] Row 1000m 100 Sit-ups Row 500m 50 Sit ups Row 250m 25 Sit-ups L1-rx L2/M- 800/80, 400/40,200,20 L3-600/60, 300/30,150/15 20min capRead More

WORKOUT OF THE DAY: STRENGTH: Clean and Jerk 1 OTMEM @90% for 10min across OR–>Strict Strength BB Rear Stepping Lunge (10 total steps) Superset with – Strict DB shoulder Press 10rm WOD: [ 10min AMRAP ] 10 P Cleans 10 Push-ups L1-115/80 L2/M-95/65 L3-10 KBs, 10 BurpeesRead More

WORKOUT OF THE DAY: STRENGTH: OHS 2.2.2.2. @90% Across Or  Strict Strength: B Squat 3.3.3.3. across, heavier then last week WOD: [ CF Mainsite 12.15.15 ]  4 Rds 250m Row 25 Thrusters 15 TTB L1-45/35 L2/M-35/15, KTE L3- 200m row,air squat, Roll-up 20min capRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am.  Read More

Happy Birthday Coach Nick! REMINDER: All Gift for Kylee’s Kare Kits are due back Saturday 12/17 by 9:15am- Thank you everyone for your support making Christmas special for these children! WORKOUT Of the DAY: Strength: None. WOD: [ Sweat Fest ] Join us at 9:15am!Read More

WORKOUT OF THE DAY: STRENGTH: Snatch 3.3.3.3 Across @ 85% (power if needed) OR- OHS 10.10.10.10 building WOD: [ Peppermint ]  5 DL 7 HSPU 7min AMRAP L1-225/155 L2/M-185/135, Strict Press DB Press (35/25) L3-135/95, Strict DB Press (25/15) Rest 3-5 mins Afterparty- 1000m Row for timeRead More

WORKOUT OF THE DAY: STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD: [ Partner WOD ]  100 TTB 150 Burpees 200 Wall Balls 25min CapRead More

WORKOUT OF THE DAY: STRENGTH: OHS 3.3.3.3. Across @ 85% or B Squat 5.5.5.5.5 WOD: [ 1 min Drills ]  1min KB 1min Rest 1min Max Cal Row 1min Rest 1min Max Sit-ups 1min rest x 3 rds L1-70/53, Strict SU L2/M-53/35, Butterfly SU L3-35/18, Anchored SURead More

WORKOUT OF THE DAY: STRENGTH: Clean 3.3.3.3 Across @85% of CJ OR DL 5.5.5.5. building WOD: [ 1/2 Murph ]  600m (4min Cap) Then 8 Rds of Cindy- 5 Pull ups 10 Push-ups 15 Air Squats Then 600m L1-600m, bw, toes L2/M-400m, banded, incline L3-200m, V-rows, Knees 20min cap  Read More