June 3, 2018 Rest Day. Get out and enjoy the day.Read More

June 2, 2018 Team WOD Teams of 3 complete the following for time:  600m Run (must run together) 6 Rope Climbs 30 Back Squats (185/125) 600m Run 9 Rope Climbs 30 Back Squats (225/155) 600m Run 12 Rope Climbs 30 Back Squats (265/175) *Teams must complete the run together, the rope climbs and back squats...Read More

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