November 20, 2018 Metcon: 4 Rounds for time: 11 Ground to Overhead (135/95) 11 Handstand Push ups 11 Kettlebell Swings (70/53) 11 Toes-to-Bar Midline Accessory: 2-3 Rounds (NFT) 15 GHD Sit ups 25 Hip Extensions :35 Double Kettlebell Overhead HoldRead More

November 19, 2018 SCHEDULE ANNOUNCEMENT Class Schedule for the Holiday Week Wednesday: Normal Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes. Open Gym at 2:00pm Strength: Clean Complex 5 minute EMOM Power Clean + Hang Squat Clean @ 65% Rest 1:00 5 minute EMOM 2 Squat Cleans @ 70-75% Metcon: (15 min cap) 2000m...Read More

November 18, 2018 Rest Day.Read More

November 17, 2018 Partner WOD Teams of 2 complete the following: 25 minute cap Part A: 6 Rounds (3 each person) (Buy-In) 200ft Double Kettlebell Front Rack Carry (53/35 x 2) then, Part B: 250 Calorie Row (1 person must always be rowing) Part C: 6 Rounds (each person) 10 Hand-Release Push ups 20 Air Squats 30...Read More

November 16, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 3 Front Squats Even: 6 Back Squats *Use 60% of Front Squat for both movements. Metcon: 3 Rounds of: 21 Kettlebell Swings (53/35) 15 Pull ups 9 Box Jumps (24″/20″)Read More

November 15, 2018 Metcon: 20 minute AMRAP 7 Power Cleans 7 Burpees to 6″ 300m/200m Row *Every 2 Rounds, increase Power Clean weight. R1/2: 135/95 R3/4: 155/105 R5/6: 185/125 R7/8: 205/135 R9/10: 225/155 Conditioning: 21 Calorie Bike Rest 1:00 18 Calorie Bike Rest :45 15 Calorie Bike Rest :30 12 Calorie Bike Rest :15 9...Read More

November 14, 2018 Strength: Push & Pull 12 minute EMOM Odd: 3 Push Press (progressive loading each round) Even: 6 Strict Ring Rows* *Put feet up on box or plates.  For the Push Press, start around 60% and build from there. Metcon: (For time) 100 Double Unders 50 Dumbbell Step Overs (50/35 x 2 @...Read More