November 24, 2017 SCHEDULE REMINDER 10:00am and 3:30 Classes ONLY Today. Barbell Conditioning: EMOM x 5 5 Clean & Jerks @ 135/95 Rest 1:00 EMOM x 4 4 Clean & Jerks @ 155/105 Rest 1:00 EMOM x 3 3 Clean & Jerks @ 185/125 Rest 1:00 EMOM x 2 2 Clean & Jerks @ 205/135...Read More

November 23, 2017 HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS. GYM CLOSED. BLACK FRIDAY HOURS 10:00am and 3:30 Classes ONLYRead More

November 22, 2017 SCHEDULE ANNOUNCEMENT Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes ONLY Gymnastics: A. Strict Pull up Ladder 1-2-3-4..etc, then 4-3-2-1 *Build to largest unbroken set, then back down from there. B. 1-Arm Plank (Rx+ 1-Arm Ring Plank) 3 x :30 *Complete a 100ft Sled Push after each :30 Plank Metcon: 6...Read More

November 21, 2017 SCHEDULE ANNOUNCEMENT Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes ONLY Strength: Pressing Complex 7 sets of: Thruster + Push Press + Push Jerk + Split Jerk *Must complete all four movements without putting the bar down.  Build to a heavy complex. Metcon: 8 minute AMRAP 3 Clusters (185/125) 30 Double...Read More

November 20, 2017 Gymnastics: 2:00 AMRAP of: Push ups Rest 2:00 2:00 AMRAP of: Ring Dips Rest 2:00 2:00 AMRAP of: Handstand Push ups Strength: Back Squat 4 x 6 @ 70-75% Complete a set every 2:00  Metcon: 3 Rounds for time of: 21 Box Jumps (24″/20″) 15 Pull ups 9 Power Snatch (115/75)Read More

November 19, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.  Read More

November 18, 2017 Partner WOD In teams of 2, complete the following: 0:00 – 5:00 200ft Shuttle Sprint (50-50, 100-100) Max Burpees to Plate (45) *Partner 2 starts when Partner 1 returns from the shuttle sprint.  Alternate for the 5:00. 5:00 – 6:00 Rest 6:00 – 9:00 Alternating Strict Toes-to-Bar *Partners must be hanging from...Read More