5 mins planks Every 12 seconds for 25 rounds: 2 TOUCH AND GO snatch @ 55%. *Must be unbroken AMRAP 5 Cindy Rest 2AMRAP 5 Hang Squat Clean (Snatch weight)Rest 2AMRAP 5Cal Row/BikeRead More

50 KBS EMOM 10 : @ 50% snatch1 Power Snatch 1 OHS 1 Snatch Balance 1 Power Snatch Rest 2 EMOM 10: 2 Shuttle Runs Rest 2 EMOM 10: Same weight2 Power Clean 1 Strict Press 2 Push Press 1 Power JerkRead More

There will be no early classes today. Regular classes start at noon. 30 box jumps, 24 in.15 clean and jerks, 95/65 lb.30 box jumps, 24 in.15 clean and jerks, 135/85 lb.30 box jumps, 24 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks, 225/145 lb.30 single-leg squats5 clean and jerks, 275/175 lb.30 single-leg...Read More

Due to extreme winter weather we will be cancelling the 6:30 class on Tuesday and the 5:15 and 6:15 classes on Wednesday.Read More

3 mins planks Every :10 Seconds for 50 rep1 Power Snatch @ 50% EMOM 14 :30 second Wall Sit on FIRST minute 5 Hang Squat Cleans on SECOND minute 115/75 AMRAP 5 Cal Row or BikeRead More

Open 20.2!!!AMRAP 204 DB Thrusters 50/356 T2B24 Double UndersRead More

5 mins planks EMOM 6 15 Lateral bar hops 5 Touch N Go Snatch 115/75 (55%) EMOM 6 15 Lateral Bar Hops 5 Touch N Go Clean and Jerks 135/95 (55%) AMRAP 12 3 Burpees (just regular burpees) 1 Squat Clean @50% Max Squat Clean 3 Burpees 2 SC 3 Burpees 3 SC 3 Burpees...Read More

12 Days of Christmas! 1 Muscle Up 2 Squat Snatch 135/95 (155/105) 3 Clusters 4 Front Squats 5 Power Cleans 6 STOH 7 Pull Ups 8 BFB 9 T2B 10 Wallball 11 HSPU 1200m of running or rowing -Use one weight-Order goes like the song; 1, 21, 321, 4321, 54321, etc etcRead More

5 mins planks EMOM 10 15 Box Jumps 24/20 EMOM 10 7 OHS 75/45ME DU EMOM 10 12/9 Cal RowRead More

Saturday we will be hosting our class off site! If you want to go on our little field trip please be at the gym and ready to LEAVE by 10:00. We will be back by noon. Plan on a little trail running and calisthenics…… EMOM 40 Rotate between 12/9 Cal row 7 HSPU 10 T2B...Read More