Training of the Day! A. 5 x Max Effort “L” Sit Hang B. EMOM 10 1 Shuttle Sprint ME Box Jump Overs C. For time: 7 rounds of: 7 Thrusters @ 45 Clean and Jerk 7 Bar Muscle UpsRead More

Training of the Day! This training was in all 6 Star Wars movies….. as the Force.   A. 5×9 (each side) Kettlebell windmill B. 5 rounds of: :45 Max effort KBS :15 rest :45 Max effort Pull Ups :15 rest C. 5 rounds of: 2 min AMRAP of: 5 Power Snatch 75/45 5 Shoulder to...Read More

Training of the Day! A. Every 45 seconds; 10 Hollow Rocks. B. For time: 30,20,10 Slam Ball Push Ups C. 5 rounds of: 150m Sprint 100ft Bear Crawl 100ft Broad Jump D. Run of unknown distance…..Read More

Training of the day! This TOD could win its fight in 33 seconds. A. 5 mins of cumulative plank hold. B. For time: Your magic number in 1 unbroken set! Complete at about 90% effort, the goal is to finish sub 10 minutes. C.AMRAP 9 10 Deadlift 155/105 (30% deadlift) 30 Double Unders 5 Power...Read More

Open gym, 10-2! Come get more awesome!Read More

Kick August off right with an awesome workout. 10:30, great for all abilities and its free! See you there.Read More

Training of the Day! A. 5x max effort: Bent Arm Hang (hold a hollow position) B. For time: 30 Clean and Jerks 135/95 (45%) EMOM 5 T2B C. AMRAP 17 10 Pull Ups 8 Candle Sticks 6 HSPU 4 Alt. DB Squat Snatch (65/40)Read More

Training of the Day! A. 5×10 Good mornings B. EMOM 10 1 High Hang Snatch 1 Hang Squat Snatch 1 Squat Snatch (from ground) Start @ 40% and add weight, complete all 10 rounds. C. EMOM 10 1-10 Deadlift Ladder Start @ 85% and decrease to around 40% on last set of 10 D. EMOM...Read More

A. 5 mins of Plank Hold B. 3 mins Max Effort Wallball rest 2 mins 3 mins max effort Shoulder to OH with DB/KB (45/25, each hand) Rest 2 mins 3 mins max effort KBS 70/45 rest 2 mins 3 mins max effort Box Jump Overs rest 2 mins 3 mins max effort Slam Ball...Read More

Training of the day! A. 5×9 (each side) KB Windmills B. EMOM 40! On mins: 1,5,9,13,17,21,25,29,33,37 7 Front Squat @ 45% Max Front Squat (from rack) On mins 2,6,10,14,18,22,26,30,34,38 10 Cal Row On mins 3,7,11,15,19,23,27,31,35,39 5 Power Cleans @ 45% Max Front Squat (from ground) On Mins 4,8,12,16,20,24,28,32,36,40 30 seconds of DU  Read More