Warm Up:2 Rounds 50 Double Unders or Singles 10 Empty Bar Good Mornings5 Empty Bar Clean High Pulls5 Empty Bar Hang Cleans5 Empty Bar Front SquatsStrength:14 Min EoMOM (7 Total Sets)1 Squat Clean + 2 Front SquatSo every other minute for 14 minutes you’ll go through 1 Squat Clean and then keep it on your...Read More

Warm Up:4 Rounds: 150m Row or 10 Cal Bike7 Jumping Air Squats 5 Pull Ups or Ring Rows 5 Knees-to-Elbows or Knee Raises 1 Turkish Get-Up Each ArmWorkout:15 Rounds 10 Burpees 1 Rope Climb INT-Rope Progression BEG-3 Low Rope Pulls–Coaches Notes–For those burpee lovers out there this is just for you. DO NOT just look...Read More

Warm Up:2 Rounds:1 Minute Run-Bike-Row7 Empty Bar Deadlift 10 Squat Therapy Reps Strength:Strict Press:3×12Yup 12 Reps. Be smart about your choice of weight for the sets. You want a weight that you can do all 12 reps WITHOUT having to rerack your barbell.Workout:21-15-9 Deadlift 225/155 INT-215/135 BEG-185/115Dumbbell Thruster 50/35 INT- 35/25 BEG- 25/15–Coaches Notes–This should...Read More

Sunday Funday! Outside in front. Wod starts at 10am. Bring your scarves and mittens. Partner wodWod 1- 10 Minutes Amrap- 1 Partner Working at a time30 Air Squats 20 Burpees Wod 2- 10 Minute Amrap20 Slam balls over the shoulder 20 lunges with your slam ball overheadWod 315 Minutes Amrap20 Cal Row20 DB thrusters 200...Read More

All 3 classes will take place outside today! There is USAW Weightlifting seminar taking place in the gym. 8 am we will be running 400’s on the post office street. I will have rowers outside to sub rowing. 9am mobility in the parking lot, only 30 minutes worth10am outdoor partner wod with rowing, running, kb...Read More

Do you follow our programming from your home gym? That’s awesome! That’s why we post it. Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class! Warm Up:3 Rounds: 1 Min Run-Bike-Row (increase pace each round) 10 Leg Swings Each Leg8...Read More

Do you follow our programming from your home gym? That’s awesome! Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class! Warm Up:2 Rounds: 50 Single Unders10 Good Mornings With Empty Bar10 Low Ring Muscle-Ups (LOTS of Leg Assist) 1x Burgener...Read More

No vests today- looks likes a rainy day. What would a vest workout be if we couldnt go out and run in them? Warm Up:3 Rounds: 1 Min Run-Bike-Row (Increase Pace Each Round)5 Sit Ups10 Lateral Lunges Each Leg 10 Squat Therapy Reps 10 Glute Bridges Empty Barbell5 Pull-Ups Or Ring Rows10 Push-Ups Think of...Read More

Warm Up:2 Rounds500m Row or 10 Cal ARM ONLY Bike10 Wallballs5 Medball Cleans Strength- Bench Press-10,9,8,7,6,5,4,3,2,1 No dilly dallying around.. 2 minutes rest between sets. Yes the short rest will affect the amount of weight lifted. We want you to add weight every 2 sets. This will end up being more like a wod. Workout:16...Read More

Warm Up:4 Rounds: 1 Min Run(200m)-Bike-Row 7 Jumping Air Squats 5 Pull-Ups or Ring Rows 5 Push-Ups5 V-UpsAlthough this doesn’t look like the worst workout in the world it is one that will sneak up on you. All out effort for 20 seconds rest for 10. Stay on each movement for 4 minutes total, move...Read More