October 24, 2017 Strength: Overhead 1-Arm Lunges 4 x 100ft (50ft-R, 50ft-L) *Run 200m after each set.  Use a Kettlebell or Dumbbell for the 1-Arm Lunges. Metcon: 5 Rounds for time of: 10 Back Squats (155/105) 20 Sit ups 30 Double UndersRead More

October 23, 2017 Gymnastics: 2:00 AMRAP: Wall Climbs 1:00 Rest 2:00 AMRAP: Strict Ring Rows (No Momentum) 1:00 Rest 2:00 AMRAP: Full Body Crunch Strength: Strict Press: 1-1-1 Push Press: 1-1-1 Push Jerk: 1-1-1 *Goal is to increase the load on each of the reps. Metcon: 10 minute AMRAP 3 Ring Dips 3 Clean &...Read More

October 22, 2017 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

October 21, 2017 NO CLASSES TODAY. We are participating in the Barbells for Boobs Fundraiser Event at TrueFit Athletics.  If you are interested in participating, please meet at the gym at 8:15am to carpool.  Come join us for a fun day and a great cause.Read More

October 20, 2017 ANNOUNCEMENT: There will NOT be any classes this Saturday.  We are taking part in the Barbells for Boobs Fundraiser Event down at TrueFit Athletics in Lancaster.  If you are interested in joining us, please be at the gym Saturday morning at 8:15am so we can carpool down. Strength: Hang Snatch EMOM x...Read More

October 19, 2017 Metcon: 30-25-20-15-10-5 reps of: Wall Balls (20/14) Hand-Release Push ups Accessory Work: 1-2 Rounds of: 200ft Sled Drag (Bodyweight) 200ft Slam Ball Run (30/20) 200ft Sled Push (Bodyweight) 200ft SprintRead More

October 18, 2017 Gymnastics: A. Handstand Hold Accumulate 5:00 upside down *Rx+ Accumulate 2:00 – 2:30 Freestanding Handstand.  Do not walk around.  Focus on staying in the same place. B. Ring Dips 5 x 5 *Rx+ 5 x 5 Strict Ring Dips. Metcon: 16 minute AMRAP 1 Rope Climb (15′) 25 Kettlebell Swings (53/35) 1 Rope...Read More