July 6, 2020 Strength: Squat Stamina (Week #6) Every 2:00 x 7 sets: 2 Front Squats 4 Back Squats *Use the same weight used in week #1 This week starts Phase 2 of our Squat Stamina Cycle.  We will now reuse the weight from Week #1, but the rep scheme changes to 2 Front Squats...Read More

July 5, 2020 Rest Day. Get out and enjoy your day. Stay cool out there.  Read More

July 4, 2020 GYM CLOSED HAPPY 4th of JULY!!!Read More

July 3, 2020 REMINDER: Today’s Classes are 6:30am, 9:00am, 3:30pm, and 5:00pm. We will be completing the “MURPH” WOD. There will be other versions/modifications for those not performing the Full Rx’D Version. GYM IS CLOSED TOMORROW – July 4th Metcon: (For time) “MURPH” 1 mile Run 100 Pull ups 200 Push ups 300 Air Squats...Read More

July 2, 2020 Mobility Work: Roll out and Stretch (15:00) Active Recovery: 4 Rounds: (Not for time) 10 Step Back Burpees 15/12 Calorie Bike or 20 Calorie Row/Ski 20 Box Jumps or Step ups (20”) Rest 1:00 between rounds.Read More

July 1, 2020 Strength: Curtis P’s 5 sets of: 3 Curtis P’s *Build in weight over the 5 sets. Metcon: (For time) 15 Power Snatches (115/85) 400m Run 12 Power Snatches (135/95) 400m Run 9 Power Snatches (155/105) 400m RunRead More

June 30, 2020 Gymnastics Conditioning: Every 1:30 x 5 sets: 1 set of: Handstand Push ups (Rx+ Strict Handstand Push ups) Metcon: 16 minute AMRAP: 2000/1800m Row -then- AMRAP in remaining time: 5 Deadlifts (245/165) 15 Abmat Sit ups 45 Double UndersRead More