November 9, 2019 SCHEDULE ANNOUNCEMENT: The 9:00am Class will consist of the 2020 Open Workout 20.5 We will be running heats for those athletes that have signed up to take part in the Open.  All others, not signed up for the Open, can still do the workout, but they will be placed in later heats....Read More

November 8, 2019 Strength: Bench Press EMOM x 3: 5 Bench Press @ 65% Rest 1:00 EMOM x 3: 3 Bench Press @ 75% Rest 1:00 EMOM x 3: 1 Bench Press @ 85% Metcon: 4 Rounds of: 300/250m Row OR 200m Run 8 Burpee Box Jump Overs (24″/20″) 4 Shoulder to Overhead (155/105)Read More

November 7, 2019 Metcon: 5 Rounds of: 1:00 Wall Balls (20/14) 1:00 Hang Power Snatch (75/55) 1:00 Assault Bike 1:00 Rest Gymnastics Work: Tabata: (8 x :20 on/:10 off) Handstand Walk/Handstand Hold *Goal here is for total accumulated distance or total time in hold.  Continue to walk from where you left off each round. HAPPY...Read More

November 6, 2019 Strength: Deadlift EMOM x 3: 5 Deadlifts @ 65% Rest 1:00 EMOM x 3: 3 Deadlifts @ 75% Rest 1:00 EMOM x 3: 1 Deadlift @ 85% Metcon: 5:00 AMRAP 100 Double Unders* (Buy-In) then, AMRAP: 7 Power Cleans (115/75) 7 Pull ups Rest 3:00 5:00 AMRAP 100 Double Unders* (Buy-In) then,...Read More

November 5, 2019 Metcon: 15-12-9-12-15 reps of: Toes-to-Bar Kettlebell Swings (53/35) Burpees to 6″ Core/Midline Work: 2-3 Rounds (Not for time) 15 Weighted Hip Extensions 30 Hollow Rocks :60 Double Kettlebell Overhead HoldRead More

November 4, 2019 Strength: Front Squat A. Build to Heavy Single Front Squat (8:00) B. 3 x 1 @ 90% of Heavy Single from Part A Metcon: 2 Rounds of: 25 Overhead Squats (95/65) 35/25 Calorie RowRead More

November 3, 2019 Rest Day. Enjoy that extra hour of sleep.Read More