8am- EnduranceRun 3,4 or 5 miles depending on where you are at with your running 9am mobility10am Partnerschipper wod- can you finish this one in an hour? For time as a 2-person team:100 Thrusters 95/6580 Burpee Box Jumps 24/2060 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back...Read More

Warm up. 4 Rounds 5 pull ups10 Push ups5 Cals on bike20 pass throughsKeep your empty bar. 0-2 Minutes 10 strict press2-4 Minutes 8 Push Press4-6 Minutes 8 Push JerkStrength-15 minutes to build to heavy 3 rep push jerkWOD For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring...Read More

Warm up-5 Minute rowGrab a bar- Experienced athletes start warming up for 10 minutes for Grace or Isabel. New athletes, we will go over the clean and jerk and the snatch.We are doing the wod first today. Go all out. Really terrible conditioning piece after if you want to do it. Grace 30 clean and...Read More

Warm up, 6 minutes Emom as a classEven Minutes Row 30 secondsOdd 20 air squats.. perfect air squatsStrength Front squats 5 sets of 5This needs to be heavier than your sets of 7 last week. 85-90 percent of 1 rm. 5 sets at that heavy weight. 3-4 warm up sets. WOD- *Instead of ghd do...Read More

Gym will be closed today. Spend time with your family and friends. Don’t count your macros, enjoy your day. Enjoy Life! Merry Christmas!Read More

Just a Wod today This is long- no strength today. we are only open in the morning. Hours are Christmas Eve- Classes at 5am, 6am, 9am, 10 am, then OPEN gym from 11am to 12 noon. No night classes Christmas Day- Closed New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym...Read More

40 minute cap.. is anyone going to make it to the deadlift bar?? 4 minute rest required before the deadliftSunday Funday teams of 2 or 3200 calories on the bike175 Burpees150 Snatches 95/65125 wall balls100 Slam Balls Over the Shoulder75 Knees to elbow.. actually hit or elbows (or 125 sit ups)50 Pistols or 100 air...Read More

Endurance is back… all that crappy Holiday food is piling up. Time to burn it off. 8am- 3 rounds for time Run 1 mile row 1600 Scaling 2 rounds or  1 round for beginners 9am- Mobility 10am- partners 80back squats 135/95 60 toes to bar 50 cal bike 80 front squats115/75 60 toes to bar...Read More

We are going to jump right into technique work today at the top of each hour. If you want to stretch or row arrive a little early Snatch technique work 0-1 Minutes 10 snatch grip high pulls 2-3 Minutes 10 Power position power snatches 3-4 minutes 8 hang position power snatches 4-5 Minutes 8 Power...Read More

Warm up- bike until 5 after no matter what time you get here.. early or late We are going to get right into squatting so you have time to work up to your goal weight on back squats. Warm Up EVERYONE does 2 Rounds 15 Perfect wall squat with a 1 second hold 10 push...Read More