Training of the Day Strict press 5-4-3-2-1 60-70-80-90-100% 1RM then 3 minutes wall ball 3 minutes HSPU 2 minutes wall ball 2 minutes HSPU 1 minute wall ball 1 minute HSPU Post your scores to the Whiteboard.Read More

Training of the Day 2 rep touch and go squat clean @ 75% on a :30 send off x4 minutes then AMRAP in 18 minutes 12 Box jumps 10 power clean (50%) 8 push ups Post your scores to the Whiteboard.Read More

Training of the Day 5 jerks at 75% 40 double unders 10 push ups 4 jerks @ 80% 60 double unders 20 push ups 80 double unders 30 push ups 3 jerks @ 85% 100 double unders 40 push ups 2 jerks @ 90% Beginner class Back squat then AMRAP 10 minutes of 10 wall...Read More

Training of the Day 8 minutes to build to heaviest 3 rep weighted pull up then 5-10-15-10-5 of… Thursters and pull ups Post your scores to the Whiteboard.Read More

Training of the Day 8 minutes to build to a heavy hang squat snatch then 8 rounds for time of…. 150m run 3 hang squat snatch @75% of weight from “A” 6 handstand push up beginner class snatch as a skill 9-7-5 of… snatch, pull up, ring dip Post your scores to the Whiteboard.Read More

Training of the Day Time under tension overhead squat 6 second decent, 2 second hold at the bottom, 1 second up 5-5-5-5 @ 55% of 1RM then 1K run buy in 5 rounds of… 5 Front squat (from the ground at 65%) 15 burpees Post your scores to the Whiteboard.Read More

Training of the Day Clean and jerk ladder Start at 65% of 1RM increase by 10 lbs each minute until failure (ladies increase my 5lbs) then 10 clean and jerks @50% 100 double unders 10 clean and jerks @ 60% 50 kettle bell swings 10 clean and jerks @70% 25 pull ups beginner class “Grace”...Read More

Please join us at 10:30 on Saturday morning for our first toy drive workout!  Everyone is welcome, member or not.  Everyone that brings in a toy or has a cash donation will be entered into a drawing to win a free month membership.  Please join us!!Read More