It’s your playground come in and use it.   Beginners class: (Event 1) Overhead squat. 7 rounds of…. 7 hang muscle snatch, 7 overhead squats, 7 toe to barRead More

Look at you!  All motivated on a Saturday morning!  That’s good because your coaches have something for you.  Nope, not gonna tell you what it is.  It’s a secret!  Get your friends together and and get into the gym before 10:30.  Look how happy everyone is in the picture!  Don’t you want to be that...Read More

Someone once said “Don’t poke the bear”  …… Let’s lift him instead! Dat B Complex though… 7 rounds of 7 touch and go reps of… 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. (Take as much time as you need in between rounds but increase the weight each...Read More

Training of the day part 1: On the odd minute- deficite HSPU (start at 3 and increase by 1 each minute) on the even minute 7 triple unders (or 20 double unders) Time concludes when you can no longer add a Deficit HSPU in the minute Part 2: 5 rounds for reps of… 1 minute...Read More

Today is a truly somber day.  Today rings closed the an epic journey in which we have embarked on together.  Today, is the end of Abdominal April.  Take a moment to compose yourself…… Better now?  Don’t worry Ninjas, there is plenty of cool stuff on the horizon.  Expect a few more longer nasty workouts next...Read More

Training of the Day Dead lift; 5-5-5 @ 80% 2-2-2 @ 85% then 10 rounds of….10 pull ups, 10 v ups, 10 wall ball Post your scores to the Whiteboard.Read More

Squat of the Day Front squat 5-5-5 @ 80% Back squat 3-3-3 @ 85% then 50 DU, 40 Toe to bar, 30 burpee, 20 box jump, 10 strict pull up, 5 rope climb **1 Squat clean OTM (@80%) Beginner class E4 (Event 4) Snatch- Then 500m run TT. Rest 2 minutes then, 21-15-9 of Kettlebell...Read More

Beginner class- E3 (Event 3) Front squat/ Back squat then… “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Post your scores to the Whiteboard.Read More

Training of the Day Spend 20 minutes activly working on mobility then “FRAN” 21-15-9 Thursters pull ups beginner class E2 (Event 2) Clean to moderate weight AMRAP in 9 minutes of…5 power cleans, 5 box jumps, 5 toe to bar Post your scores to the Whiteboard.Read More