training of the Day 20 minutes for handstand walk then AMRAP 15 minutes 5 HSPU 10 power clean (115/75) 15 double unders Post your scores to the Whiteboard.Read More

Training of the Day turkish get up then 2 RFT of… 30 push press (115/75) 30 pull ups 30 box jumps (30/24) 30 ring dips beginner class Jerk then…. 30 shoulder to overhead 30 pull ups 30 box jumps 30 ring dips Post your scores to the Whiteboard.Read More

Training of the Day Dead lift 5-5-5 @ 80% then 5 Rounds for time of…. 10 Jumping squats (with 65lb barbell) 10 burpees 100′ walking lunge (barbell in front rack position) 10 burpees Post your scores to the Whiteboard.Read More

Training of the Day Snatch   YUP,  that’s it!  We did this once before and saw a great deal of improvement in a single day.  The first 40 minutes will be dedicated to dynamic warm up drills, bar path and mechanics.   The remaining time will be open if athletes choose to go heavy. Post...Read More

Open gym from 10-2 Beginner class; 10:30-11:30 Beginner class Learning the clean then…. 21-15-9 Clean, calorie row, push up Post your scores to the Whiteboard.Read More

Bring a friend and join us at 10:30 for a free all abilities workout…. Open gym afterward until 1pRead More

Todd hanging out with one of the fittest on earth!   training of the Day 8 minutes to build to heaviest overhead squat then 50-40-30-20-10 Overhead squat (55% of “A” weight) toe to bar beginner class Learning the clean then…. 21-15-9 Clean, calorie row, push up Post your scores to the Whiteboard.Read More

Training of the Day Dead lift 1 EMOM for 7 minutes @ 90% then 4 minutes max rep burpees 2 minutes max rep double unders Post your scores to the Whiteboard.Read More

training of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or...Read More

Training of the Day Snatch 1 hang / 1 power / 1 full on the minute send off at 70% snatch 1RM X 8 minutes then 10 minute Ladder 3/3 ,6/6, 9/9, 12/12, 15/15 …. Thruster and box jump Post your scores to the Whiteboard.Read More