March 21, 2017 Strength: A. Handstand Push ups 5 sets of: 6 Strict HSPU + 6 Kipping HSPU B. Pull ups 5 sets of: 6 Strict Pull ups + 6 Kipping Pull ups *Butterfly style pull ups are not allowed.  Must use a standard kip. Metcon: 10 minute AMRAP 30 Double Unders 20 Thrusters @...Read More

March 20, 2017 Strength: Week #4 A. Clean & Jerk Skill 4 x 2: Hang Clean + Jerk *Warm up your movements for Part B. B. Clean & Jerk Every 2:00 x 8 (16 minutes) Clean & Jerk (progressive loading) *Build to a heavy C&J for the day.  Does not have to be a PR....Read More

March 19, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym.Read More

March 18, 2017 Join us at 9:00am for a Yoga Class to help recovery from today’s WOD or to get ready for Open Workout 17.4 Metcon: “Z. Rob” 6 minute AMRAP 200ft Seated Sled Pull (225lb/165lb) AMRAP Kettlebell Swings (70lb/53lb) Rest 2:00 6 minute AMRAP 750m Row AMRAP Bench Press (155lb/105lb) Rest 2:00 6 minute...Read More

March 17, 2017 HAPPY ST. PATRICK’S DAY! Strength: A. Burpees + Cleans Every 2:00 x 7 Rounds (14 minutes) 6 Bar Over Burpees + 3 Squat Cleans @ 65-75%+ B. Deadlifts + Box Jumps Every 1:30 x 5 Rounds (7.5 minutes) 3 Deadlifts @ 70-80% + 10 Box Jumps (24″/20″) Metcon: 15 minute EMOM Min....Read More

March 16, 2017 Metcon: Complete each mini-workout within the time cap.  If you do, rest till the next workout starts.  If not, move into the next workout with a rest. 0:00 – 10:00 21-15-9 reps of: Overhead Squats (95lb/65lb) Pull ups 10:00 – 18:00 15-12-9 reps of: Thrusters (115lb/75lb) Toes-to-Bar 18:00 – Finish 9-6-3 reps...Read More

March 15, 2017 Metcon: 3 Rounds for time: 30 Push ups 500m Row 15 Power Cleans (155lb/110lb) Core/Mideline: 3 Rounds (not for time) 15 GHD Sit ups 200ft Waiters Walk (100ft Right, 100ft Left) GYM-DURANCE COMP CLASS – 5:30pm 4 Rounds for time: 10 Strict Pull ups 20 Push ups 10 Alt. Pistol Squats Rest...Read More