Bring a friend and join us at 10:30 for an all abilities level community class!  We guarantee a good time or your money back!!Read More

Training of the Day Weighted pull ups 5-5-5 2-2-2 at heaviest possible weight then With a partner… Complete two rounds of…. Athlete 1- as many kettlebell clean and jerks as possible (2 per side) Athlete 2- 100ft broad jump SWITCH Athlete 1- As many KB goblet squats as possible Athlete 2- 200ft bear crawl SWITCH...Read More

Training of the Day 40 burpee box jumps 30 chest to bar pull ups 20 hand stand push ups 10 hang cleans (75% of power clean 1RM) EMOM do 1 dead lift at 80% of your max Post your scores to the Whiteboard.Read More

Training of the Day Snatch Complex 2- dynamic snatch grip high pull 1- high hang snatch 1- squat snatch 1- overhead squat on a :90 send off, start at 50% of your snatch max and increase by 5/10lbs for 7 rounds then 1k run 30 overhead squats (60% of 1RM) 500m run 15 overhead squats...Read More

Training of the Day 15 minutes of Handstand / handstand walk / handstand push up progression as a skill then 3 rounds of… 500m row as fast as possible rest 3 minutes Post your scores to the Whiteboard.Read More

It’s total time!  You have 1 hour to establish a 1RM for all three lifts, your “score” is total weight moved.   Show up early if you need more time to warm up. Workout of the Day Shoulder Press Find your 1 rep max. then Back Squat Find your 1 rep max. then Deadlift Find...Read More

Beginner class 10:30 Snatch as a skill 3 rounds of… 1 minute of kettlebell snatch :30 rest 1 minute of knee to elbow :30 rest Post your scores to the Whiteboard.Read More

Bring a friend and start your weekend with some FITNESS!Read More

Training of the Day Strict press 4-4-4 @ 80% 1-1-1 @ 90% then 500m run 21 thrusters 500m run 15 thrusters 500m run 9 thrusters *choose a thruster weight that is 10lbs over your last “Fran” weight. beginner class Front squat / Thruster as a skill 21-15-9 thurster and pull up Post your scores to...Read More

Training of the Day 2 rounds of…. 20 power cleans @ 60% 20 toe to bar 20 burpees 20 chest to bar pull ups 20 ring push ups 20 calorie row Record 1st and 2nd round finish time. More than a 1 minute variance results in 500m run penalty. Run time will be added to...Read More