June 1, 2018 Strength: Bear Complex Every 1:30 x 8 Rounds Complete 1 Bear Complex *Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press **Try to increase load on each round. Metcon: (For time) 10-9-8-7-6-5-4-3-2-1 reps of: Clean & Jerks (115/80) *Complete...Read More

May 31, 2018 Metcon: 100 Double Unders 50/40 Calorie Row 25 Knees-to-Elbow 50 Dumbell Thrusters (50/35 x 2) 25 Chest-to-Bar Pull ups 50/40 Calorie Row 100 Burpees Over Rower *35 minute time cap Accessory: Stretch and Roll OutRead More

May 30, 2018 Strength: Pressing Complex Every 1:30 x 6 Rounds: 1 Push Press 1 Push Jerk 1 Thruster *Must complete each rep in the complex before re-racking the weight.  Progressive loading for each set. Metcon: Lady WOD – “Charlotte” 21-15-9 reps of: Overhead Squats (95/65) Sumo-Deadlift High Pulls (95/65) GYMNASTICS CLASS at 5:30pm Join...Read More

May 29, 2018 Metcon: Every 3:00 x 10 Rounds 15-20 Calorie Bike or Ski or Row 4 Cleans (185/125) (Rx+ 205/135) *These are Full Squat Cleans. Accessory: 2 Rounds (not for time) 5 Sotts Press (45/35) 10 Hip Extensions 5 Front Rack Sotts Press (45/35) 10 Barbell Good MorningsRead More

May 28, 2018 Happy Memorial Day. Classes are from 9:00am – 11:00am ONLY.  There are NO other classes today. Join us for Memorial Day “Murph” or other HERO WODs. “Murph” 1 mile Run 100 Pull ups 200 Push ups 300 Squats 1 mile Run *Partition the Pull ups, Push ups, and Squats as needed.  If...Read More

May 27, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

May 26, 2018 Partner WOD In teams of 2, complete the following 24 minute AMRAP 100 Double Under Buy-In (each person) (300 Single Unders) then, 50 Power Cleans (135/95) 50 Synchronized Hand-Release Push ups 35 Power Cleans (165/115) 35 Synchronized Hand-Release Push ups 20 Power Cleans (205/135) 20 Synchronized Hand-Release Push ups AMRAP in remaining...Read More