This was going to happen eventually…..   Training of the day part 1: 30 muscle ups for time.  (Modify as needed)   Part 2: AMRAP in 8 minutes of… 12 wall ball, 40 double unders, 12 HR push upsRead More

So it’s Cinco de Mayo.  What does that mean?   All workouts today will be done in sombreros.  Maracas and margaritas are also encouraged…. Training of the day Part uno: At 80% of clean 1RM, do 4 front squatos on the minito, from the groundo, for 6 minutes   Part dos: 8 rounds for time...Read More

It’s your playground come in and use it.   Beginners class: (Event 1) Overhead squat. 7 rounds of…. 7 hang muscle snatch, 7 overhead squats, 7 toe to barRead More

Look at you!  All motivated on a Saturday morning!  That’s good because your coaches have something for you.  Nope, not gonna tell you what it is.  It’s a secret!  Get your friends together and and get into the gym before 10:30.  Look how happy everyone is in the picture!  Don’t you want to be that...Read More

Someone once said “Don’t poke the bear”  …… Let’s lift him instead! Dat B Complex though… 7 rounds of 7 touch and go reps of… 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. (Take as much time as you need in between rounds but increase the weight each...Read More

Training of the day part 1: On the odd minute- deficite HSPU (start at 3 and increase by 1 each minute) on the even minute 7 triple unders (or 20 double unders) Time concludes when you can no longer add a Deficit HSPU in the minute Part 2: 5 rounds for reps of… 1 minute...Read More

Today is a truly somber day.  Today rings closed the an epic journey in which we have embarked on together.  Today, is the end of Abdominal April.  Take a moment to compose yourself…… Better now?  Don’t worry Ninjas, there is plenty of cool stuff on the horizon.  Expect a few more longer nasty workouts next...Read More

Training of the Day Dead lift; 5-5-5 @ 80% 2-2-2 @ 85% then 10 rounds of….10 pull ups, 10 v ups, 10 wall ball Post your scores to the Whiteboard.Read More

Squat of the Day Front squat 5-5-5 @ 80% Back squat 3-3-3 @ 85% then 50 DU, 40 Toe to bar, 30 burpee, 20 box jump, 10 strict pull up, 5 rope climb **1 Squat clean OTM (@80%) Beginner class E4 (Event 4) Snatch- Then 500m run TT. Rest 2 minutes then, 21-15-9 of Kettlebell...Read More

Beginner class- E3 (Event 3) Front squat/ Back squat then… “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Post your scores to the Whiteboard.Read More