Training of the Day 8 minutes to build to heaviest 3 rep weighted pull up then 5-10-15-10-5 of… Thursters and pull ups Post your scores to the Whiteboard.Read More

Training of the Day 8 minutes to build to a heavy hang squat snatch then 8 rounds for time of…. 150m run 3 hang squat snatch @75% of weight from “A” 6 handstand push up beginner class snatch as a skill 9-7-5 of… snatch, pull up, ring dip Post your scores to the Whiteboard.Read More

Training of the Day Time under tension overhead squat 6 second decent, 2 second hold at the bottom, 1 second up 5-5-5-5 @ 55% of 1RM then 1K run buy in 5 rounds of… 5 Front squat (from the ground at 65%) 15 burpees Post your scores to the Whiteboard.Read More

Training of the Day Clean and jerk ladder Start at 65% of 1RM increase by 10 lbs each minute until failure (ladies increase my 5lbs) then 10 clean and jerks @50% 100 double unders 10 clean and jerks @ 60% 50 kettle bell swings 10 clean and jerks @70% 25 pull ups beginner class “Grace”...Read More

Please join us at 10:30 on Saturday morning for our first toy drive workout!  Everyone is welcome, member or not.  Everyone that brings in a toy or has a cash donation will be entered into a drawing to win a free month membership.  Please join us!!Read More

Training of the Day Back squat 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2-2 @ 90% then AMRAP 14 minutes 100ft bear crawl 10 Thrusters 1 Rope climb beginner class Gymnastics skill work Hand stand, ring dip Then… 10 minute AMRAP, 5 Handstand kick ups 5 ring dips 15 air...Read More

Training of the Day 10 snatches (70%) 20 box jumps 30 Toe to bar 40 burpees 30 Toe to bar 20 box jumps 10 snatches Post your scores to the Whiteboard.Read More

Trainining of the Day Time under tension dead lift (Clean grip) 1 up, 5 down. 5-5-5 @ 55% then Ladder- 3/3, 6/6, 9/9, 12/12, 15/15…. continue by 3 for 12 minutes Pull ups Wall ball Every minute on the minute do 8 double unders (Competitors do them unbroken) beginner class The dead lift as a...Read More

Training of the Day Jerk 1 power / 1 split On the minute Start at 65% of 1RM, increase 5lbs on the minute ladies, 10lbs OTM gents. then 3 rounds of… 1 minute Handstand push ups 1 minute calorie row 1 minute kettlebell swings 1 minute rest Post your scores to the Whiteboard.Read More

Training of the Day As much distance as possible in 4 minutes of…. Front rack walking lunges (50% of front squat 1RM) then 8 minute AMRAP 6 Hang cleans (60% of power clean 1RM) 9 Box jumps 12 Push ups Beginner class Squat as a skill. Hang clean as a skill then 8 minute AMRAP...Read More