November 28, 2017 Strength: Deadlift 5-5-5-3-3-1 *Build to a heavy 5, heavy 3, and heavy 1. Metcon: 3 – 5:00 AMRAPs 3 Deadlifts (275/185) 6 Bar Facing Burpees 9 Pull ups *Rest 2:00 between AMRAPs.Read More

November 27, 2017 Strength: 2-3 Rounds for QUALITY: 10 Dumbbell Bench Press 15 Dumbbell Bent Over Row 20 Seated Strict Press* (45/35) 25 Band Pull Aparts *For the Seated Strict Press, use just a barbell and be seated on the floor.  For the Bench Press and Bent Over Row, choose your own weight for the...Read More

November 26, 2017 Rest Day.  Get out and enjoy your day.Read More

November 25, 2017 Team WOD – “The Big Game” Teams of 3 complete the following workouts to earn points.  Entire workout must be completed to receive the valued points; partial points will not be given.  Partners can partition reps as needed, but only 1 person can work at a time.  The “Touch Downs” and “Field...Read More

November 24, 2017 SCHEDULE REMINDER 10:00am and 3:30 Classes ONLY Today. Barbell Conditioning: EMOM x 5 5 Clean & Jerks @ 135/95 Rest 1:00 EMOM x 4 4 Clean & Jerks @ 155/105 Rest 1:00 EMOM x 3 3 Clean & Jerks @ 185/125 Rest 1:00 EMOM x 2 2 Clean & Jerks @ 205/135...Read More

November 23, 2017 HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS. GYM CLOSED. BLACK FRIDAY HOURS 10:00am and 3:30 Classes ONLYRead More

November 22, 2017 SCHEDULE ANNOUNCEMENT Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes ONLY Gymnastics: A. Strict Pull up Ladder 1-2-3-4..etc, then 4-3-2-1 *Build to largest unbroken set, then back down from there. B. 1-Arm Plank (Rx+ 1-Arm Ring Plank) 3 x :30 *Complete a 100ft Sled Push after each :30 Plank Metcon: 6...Read More