WORKOUT OF THE DAY STRENGTH: NONE WOD (Got a Runner!!) 1 mile 50 Sit-ups 800m 40 Sit-ups 600m 30 Sit-ups 400m 20 Sit-ups 200m 10 Sit-ups 30min Cap L1- Sub 8min milers= whole wod L2- sub 10min milers= 4,3,2, 1/2 lap for run, cut sit-ups to 40,30,20,10, and skip last set of sit-ups. L3- Sub...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Great Dane) Partner Wod- 2x 150m Walking Lunge while other does ME KBS 2x 300m Sandbag carry (60/40) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner bikes ME Cals -Score is overall time minus total reps (in sec) of KB+Cals (row)+Cals (Bike) 40min...Read More

****4th of July SCHEDULE: All morning classes & Nooners (5:15, 6:30, 8:00 & 9:15AM, Noon) are ON! Evening classes (4:00, 5:15 & 6:30pm) are CANCELLED! Enjoy the holiday!   WORKOUT OF THE DAY STRENGTH:  HSPUs, x ME or Strict Press 10.10.10.10.10. WOD: (Dalmation) 20min AMRAP 200m Run 10 Burpees 20 DB Alt Snatches 40 Sit-ups L1-...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 7am -8:45 am. Read More

WORKOUT OF THE DAY STRENGTH: Deadlift 5.5.5.5. WOD: (Oak) 3 min AMRAP- 200m Run ME P Clean & jerk rest 1 min x 4 rounds L1-185/135 L2/M-135/85, 150m L3- 75/45, 100m 15minsRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (MayFly) Run 4 laps 40 Plyo Lunges (L+R=1) 40 Push-ups 40 Hollow Rocks Run 3 laps 30 Plyo Lunges 30 Push-ups 30 Hollow Rocks Run 2 laps 20 Plyo Lunges 20 Push-ups 20 Hollow Rocks Run 1 lap 10 Plyo Lunges 10 Push-ups 10 Hollow Rocks L1- Dips...Read More

WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3. across WOD: (Killer Bee) 200m Run 15 WBs 10 TTBs on 4 mins x 5 Rds L1- 30/20 L2- 20/14, knee raise L3- 150m Run, 10/6, V-up 18minsRead More

***Please note: This week, we will have –>NO FRIDAY NIGHT CLASSES (4/13) <– as we will be setting up for the competition on Saturday! Then obviously, NO SATURDAY CLASSES 8 or 9:15 (4/14). Normal Friday morning and noon schedule so be sure to come early. Feel free to swing by Friday after the noon class...Read More

Don’t forget starting 03.31.2018 we are NOW offering 2 Saturday morning classes.  8am and 9:15am. WORKOUT OF THE DAY STRENGTH: NONE WOD(Bonnets) 1 mile Run, then any order- (Once you start an exercise you have to finish it) 50 Wall Balls 50 Power Cleans (75/55) 50/ 35cal Bike 50 Push Jerks (75/55) Then Run 800m,...Read More

  WORKOUT OF THE DAY STRENGTH:BB Back Stepping Lunge x 5 sets of 10 alt. steps  WOD(Egg Hunt) 10 F Squats 12 TTBs x 5 Rds L1- 135/95 L2/M- 95/65 L3-65/35 rest 4mins, 100 hollow rocks for timeRead More