Good morning future ninjas.  Today please join us for  yoga at 9am.  The class is led by Julia Darling and has a suggested $5 donation.   At 11:30, Dr. Missy Albrecht leads us through an hour long class to increase our range of motion and put our bodies in stronger positions.  This mobility class lasts...Read More

Bring a friend and come early.  After the workout there will be a magic show… or not.Read More

training of the Day snatch from 20″ box. 2 OTM x7 minutes at 70% then 100 double unders, 40 HSPU, 40 toe to bar, 40 push press, 150m walking lunge with 25/45lbs beginner class (Event 1) Overhead squat- Pull up, ring dip as a skill. Then…. 7 rounds of 7 ring row, 7 pvc overhead...Read More

  Spend 15 minutes drilling pose running as well as jump rope efficiency. Then: Workout of the Day 1 mile run, 50 slam ball, 800 m run, 40 kettlebell swings, 400m run, 30 pull ups Post your scores to the Whiteboard.Read More

  Training of the Day Dead lift; 1 every :15 at 75% of 1RM for 3 minutes then 21-15-9 of… Hang clean (135/75) and box jump (30/24) beginner class (Event 5) develop comfort in an inverted position. 20 minutes to work on head stand, handstand, crow pose, handstand walk or any other variation in your...Read More

Training of the Day Spend up to 20 minutes developing the turkish get up. Focus on shoulder stability. then 4 rounds for time of… 400m med ball run, 25 split snatches (65/95) Desert… 100 candle sticks Post your scores to the Whiteboard.Read More

Lifting of the Day snatch 1 OTM at 85% x8 minutes, then Dead lift 3 OTM x3 minutes @ 80% then AMRAP 6 minutes of 10 KB snatchs, 10 burpees beginner class (Event 4) snatch as a skill. Then…. AMRAP 10 mintues 10 alternating KB snatches, 10 burpees Post your scores to the Whiteboard.Read More

beginner class at 10:30 (Event 3) build to a moderated front and back squat. Then… 100 air squats, 1k row, 100 air squats Post your scores to the Whiteboard.Read More

  Please remember today open gym is cancelled and tomorrow the gym is closed. Come in and join the fun with an all abilities class at 10:30Read More

4th of July Schedule Friday, Class 1pm – 2pm, Open Gym until 3:30 Saturday, Class at 10:30, all levels. Sunday, Closed   Training of the Day 238 “AMERICAS” *an America is a hang clean to push press with the shout of “MURICA” every 20 reps *** In true AMERICAN fashion, pick a weight that is...Read More