Warm-Up2:00 Cardio Choice—2 Rounds, For Quality10 Alternating Scorpion Stretch:15/:15 second Crossbody Lat Stretch:15/:15 Samson Lunge Stretch6/6 Dumbbell Hang Snatch8 Scapular Pull-Ups8 Ring Rows—3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)3 Snatch High Pull3 Muscle Snatch3 Overhead Squat3 Squat Snatch–Then Load to Working WeightsStrength / WeightliftingSquat SnatchEvery 2:00 x 5 Sets@ 70%+3...Read More

NO 5am, 6amFIRST CLASS AT 9amWarm-Up3 Sets, For Quality1:00 Cardio Choice5/5 Pendulum Lunges15 Banded Pull Aparts1 Wall Walk + 20 second Nose to Wall Handstand Hold:30 second Bottom of Squat Hold Block and RotateBench Press + LungeFor Load:Every 2:30 x 5 Sets50ft Dual Dumbbell Front Rack Walking Lunge, For Load6 Bench Press @ 70-75%% is...Read More

Merry Christmas! No classes today or 5a,6a tomorrow. See you at 9am on the 26th. We will be open next week on New Years Eve for all classes. New Years Day TBA.Read More

Closed today and tomorrow. Reopening at 9am on the 26th. Enjoy the holidays! The weather is perfect. Get outside and use your fitness outside the gym! Run, walk, ride bike, throw a football, dance, jump, do something outside. Merry Christmas!Read More

*closed Christmas Eve and Christmas. We will re-open at 9am on the 26th2:00 Row—2 Sets, For Quality6/6 Single Leg Barbell Romanian Deadlifts6 Barbell Strict Press20 Bear Plank Shoulder Taps6 Crossover Box Step-Overs + 6 Box Jump Overs6 Scapular Pull-Ups6 Ring Rows—Barbell PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)3 Clean High Pull3 Muscle Clean3...Read More

Wod 1-16 Minutes- Split how you want500 M Row30 wall Balls 30 Toes to barWod 2-10 Minutes400m Ski20 Bench press 185/105Wod 312 Minutes Ladder of Deadlifts Power Cleans 205/125Burpees over your barStart at 3 and add 3 every roundRead More

8am and 9am. SAME WORKOUTThe 12 days of Christmas “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355 Power Snatches 75/55 INT-65/45 BEG-55/356 Kettlebell Swings 53/35 INT-35/25 BEG-25/157 Pull-Ups Or Any Progression8 Knees-to-Elbows or Knee Raises9 Box Jumps 24/2010 Double-Unders...Read More

Warm-Up 2:00 Cardio Choice –:30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch Stretch -2 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 Russian Kettlebell Swings10 Goblet SquatsStrength / WeightliftingEvery 2:00 x 5 Sets5 Back Squats Set 1: @ 70%Set 2:...Read More

Warm-Up 2 Sets, For Quality12/9 Calorie Machine, Alternating Sets8 Ring V-Outs8 Ring Rows8 Inchworm Push-Ups8 Hollow Rocks + 8 V-Ups40:00 EMOMminute 1: 13/10 Calorie Echominute 2: 8/6 Strict Pull-Ups + 8 Toe to Barminute 3: 14/12 Calorie Rowminute 4: 12 Dumbbell Bench PressDumbbell Load: 50/35lb, 22.5/15kgLevel 2:40:00 EMOMminute 1: 12/9 Calorie Echominute 2: 7/5 Strict...Read More

4 minute machineCoach led snatch Barbell Warm-UpThen.. work through 3 rounds of The Complex as a class The Complex 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power SnatchWeightlifting / Technique FocusEvery 2:00 x 5 Sets1 Tall Power Snatch2 Snatch Grip Push Press3 Hang Power Snatch*Priming the system and focusing on form....Read More