Warm up- 5 minute row Then 3 rounds 20 Pass Throughs 15 Overhead Sqaut thearpy squats against the rig Strength- 3-3-3-3-3-3 Overhead squats If you are  experienced with this movement go heavy 5-5-5-5-5-5 If you are not experienced. Use this time to drill technique. LOW WEIGHT Wod- **We want you to try for these overhead...Read More

Warm up- Start together at 5 after 8 minute Emom Even minutes 6 burpees Odd minutes 30 seconds bike Grab a bar 0-2 Minutes 10 Front squats 2-4 Minutes 10 Power Position Power Cleans 4-6 Minutes 6 Hang position power cleans, pause in the catch then front squat 6-8 minutes 6 Hang position squat cleans...Read More

Warm up 3 Rounds Run 200 20 Airsquats 10 Push ups Review points of performance of a front squat 4×7 front squats, all working sets should be in the 80-85 percent of your max range. Strength- Starting a short front squat cycle- Your weights for your working sets should be challenging EVERY TIME What is...Read More

Sunday Funday at 10Am Partner 12 days of Christmas 7 Min AMRAP 12 KB Swings (50/35) 11 Push Presses (95/65) 10 Double Unders (30 singles) -While one person is working the other person is performing a plank -When one person is done with a round then you switch 3 min rest 7 Min AMRAP 9...Read More

Train Harder Holiday Mash Up! Wear your favorite ugly holiday sweater/tshirt/tank and bring a $10 white elephant gift! We will be doing a Holiday Wod that may or may not involve competing for the white elephant gifts. Following the workout we will have Mimosas and Cookies…and any other brunchy food you may want to have...Read More

Warm up- 3 Rounds Run 200 10 Push ups 20 Pass through 20 Air squats Strength/skill  15 minutes Back Squats 4X10, do a few warm up sets then build up to 4 heavy sets of 10.     Regional Event 3 (Kind of) You can mix and match the movements you can do from the...Read More

All strength day Warm up Bike 5 Minutes the do 4 rounds 5 pull ups 10 push ups 15 squats Last session of squats and milk if you are doing it. Replace the front squats with that if you are doing it. You need to build up to your working weight for each movement, your...Read More

Warm up- 800 M run 30 push ups 30 pull ups Grab a bar 0-2 minutes 10 Power position power cleans 2-4 Minutes 8 Hang position power cleans 4-6 Minutes 8 power cleans from the shin Continue to warm up for 5 minutes doing power cleans, get your starting weight on your bar in that...Read More

Honor a fallen Hero by picking your own Hero Wod. Do some research, the are all listed in the link. Message your friends and have them meet you at the gym to do this together. All we ask is that you warm up properly for the wod you are about to do, and please set...Read More

The last 2 sessions of optional squats and milk are this week. If you haven’t missed or have only missed once… keep going. If you have missed more than once switch to the other strengths Warm up 5 minute bike 30 air squats with a 3 second hold, stretch it out Review rope climbs with...Read More