Never going to give you up, never going to let you down… training of the day! A. 5 mins of planks. B. EMOM 10 Pull Ups, 1 PU more than last week C. EMOM 10 200M Row D. 4 round of: 3 min clock to complete 20 Wallball 10 DB Snatch ME Burpees Rest 1...Read More

Week #4 of the Open! A. 100 Partner Wallball situps. B. For time: 5 rounds; 50 DU 3 Clean and Jerks @ 65-70% C. AMRAP 16 150m Run 5 Burpee Box Jump 10 Push Ups 15 Air SquatsRead More

Open Gym from 10-2!Read More

Free class @ 10:30, Open Gym until 1.Read More

Its time for the Open! Regular classes 5:15, 6:15, and Noon. Afternoon heats of the WOD will begin at 4:30 with heats running every 15 mins. A. 3x 10 Kip swings B. EMOM 7 3 Snatch and 3 Pull Ups Work up to 60% snatch C. 16.3! Complete as many rounds and reps as possible...Read More

16.3 is here! What will it be? A. 3x ME Superman Hold B. EMOM 16 2 Back Squat @ 65% on ODD 3 Shuttle Sprints on EVEN C. For time: 21-15-9 Box Jumps KBS BurpeesRead More

My femurs are too long for double unders, training of the day!!! A. 50 Hollow Rocks B. EMOM 8 1 Hang Power Clean 1 Hang Squat Clean 1 Jerk Start @ 50% and increase throughout C. EMOM 30 Rotate through 150/200m Row 40/60 DU 10 Alt KB Snatch 70/45 Each set should take no longer...Read More

Hugh Glass training of the day!!! A. 15x Tripod to headstands B. EMOM 10 3 MU 5 HSPU C. AMRAP 5 5 Deadlift 225/145 10 Wall Ball Rest 2 minute AMRAP 5 5 STOH 135/95 40% Jerk 10 Burpees Rest 2 minutes AMRAP 5 5 Thrusters 135/95 40% Jerk 10 Ab Mat Sit UpsRead More

Jack Churchill training of the day!!! A. 5x ME Hanging Knee bend B. EMOM 10 Pull Ups *Complete as many pull ups as you can in 15 seconds and complete that man each round* ** No less than 5 PU/round, no more than 12 PU/round** C. 4 rounds for time: 500m Run (row may be...Read More

Free class at 10:30 with Open Gym until 1.   Do you need to do 16.2? Cuspis has all bars, plates, floor space, and pull up rigs needed to get you to that 5th round! Feel free to drop in to get that high score.Read More