Training of the Day! A. 100 Med ball toss with a partner. B. 21-15-9 Slam Ball KBS 70/45 Wallball Complete 5 shuttle sprints between the rounds of 21 and 15. C. EMOM 10 Ascending Back Squat Ladder Start at 80% back squat and decrease weight each round The last set should be done at above...Read More

Training of The Day! A. 12 reps of Skin the Cat B. EMOM 10 11,12,13,14 or 15 Burpees. One more than last week! C. For time: 1k Row 50 Alt KB Hang snatch 55/35 40 KB Swings 30 Single Arm KB C&J (break up as needed) 20 Turkish Get UpsRead More

We will be closed today to celebrate the holiday weekend outside. See you Monday!Read More

Come try our world famous 10:30 class. We will be doing a special workout for our countries birthday. Its free to all! Merica!Read More

Training of the day! There will be a normal schedule today! Be sure to join us tomorrow for an amazing workout to celebrate America! A. 5x 10 Dumbbell Row B. For 30 total minutes: 1 round of Cindy EMOM to failure. then 1 round of Cindy every 75 seconds to failure. then 1 round of...Read More

Training of the day! This WOD can cut through a hot knife with butter…. EMOM 40! Mins:1,5,9,13,17,21,25,29,33,37 10 Medball Sit-up-tosses Mins 2,6,10,14,18,22,26,30,34,38 Run 150m Mins 3,7,11,15,19,23,27,31,35,39 5 front Squat @ 65% Max Clean (from ground) Mins 4,8,12,16,20,24,28,32,36,40 8 Alt. Single Arm SnatchRead More

Training of the Day! A. 5×7 (each side) Kettle Bell Windmills B. EMOM 9 5 Deadlift @ 65% max Deadlift ME Box Jump Overs rest 9 mins C. AMRAP 7 3 Snatch @65% 7 Slamball rest 7 mins D. AMRAP 5 50Ft Bear crawl (25 out, 25 back) 5 Shoulder to OH @45% max JerkRead More

Training of the Day A. 5×10 Unilateral Press B. EMOM 20 12 Wallball Even Mins 12 KBS 70/45 Odd mins C. EMOM 9 5 Power Cleans @ 50% Max Clean Max Effort DU Post your scores to the Whiteboard.Read More

A. 50 wallball throws Standing  perpendicular to the wall, about 3 feet away, throw the ball from a waist height with a twisting motion. Alternate direction every 5 reps. B. EMOM 10 10,11,12,13 or 14 burpees! One more than last week! C. For time: Run 1 mile 50 Thrusters (Fran weight) 10 Rope Climbs Post your...Read More

    I am aware that most people completed this workout on Memorial Day weekend. However, today marks the ten year anniversary of the start of Operation Red Wings, the reconnaissance mission turned tragic. It is hard for me to believe that it has been ten years. On June 28th, 2005, Operation Red Wings launched. Three...Read More