Closed for morning classes, check the facebook page to see when we are opening. ThanksIf you need anything reach out or post on the members page. Warm-Up 2 Sets, For Quality5/5 Single Arm Overhead Tall Kneeling to Standing10 Hollow Rocks10 Russian Twists (Over and Back = 1)20 Bear Plank Shoulder Taps10/10 Pallof PressStrength31×1 Tempo Strict...Read More

we will be closed all day today. If you need anything please reach out or post to the facebook members page. Stay safe everyone. Thursday morning still doesnt look great and I am sure there will be power outages. we will try to open as soon as we can Thursday afternoon or evening. If not...Read More

UpdateWe are closed the rest of the day today. Wednesday closed all dayThursday morning we will be closed but will try to open as soon as possible in the afternoon. There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook...Read More

We are open today. We will keep you posted the rest of the week about hours. Stay safe Warm-Up: 3:00 Rowing Form Work– Arms Only– Legs only+– Legs and hips-Legs hips arm-Full row into.. 3 Sets 5 Romanian Deadlifts 5/5 Staggered Stance Good Mornings 5 Jumping Back SquatsWe will let you build to your deadlift...Read More

Wod 1 12 minute amrap Alternating full rounds8 cal row8 bench press. spot your partnerWod 214 Minutes ladder split anyway you want1 Clean1 Burpee over your bar1 shoulder to over head 155/1052,2,2, 3,3,3 and on and on and onWod 310 Minute amrapSplit anyway you want16 Kb swings16 Goblet squats16 single arm Db snatches*repeat workout from...Read More

8am Endurance, 9am crossfit and weightlifting35 Minute Amrap- Can you get into the 2nd round of thisIn Teams of 3 100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)25 Synchro Line Facing Burpees100//86/72 Calorie Echo25 Synchro Line Facing Burpees100/90/80 cal ski25 Synchro Line Facing Burpees50 sandbag cleans over shoulder9am Warm-Up: 400m Run into.. 2 Sets...Read More

Warm-Up 3 Sets, For Quality200m Run8/8 Single Leg Crossbody Romanian Deadlift8/8 Single Arm Kettlebell Push Press10 Alternating Goblet Reverse Lunges2 Wall Walks“Siege of Troy” For Time:5 Sets16 American Kettlebell Swings200m Run50ft (15m) Single Arm Overhead Walking Lunge200m Run8 Strict Handstand Push-Ups-rest 1:00 b/t sets-Level 2: For Time: 5 Sets14 American Kettlebell Swings200m Run50ft (15m) Single...Read More

Warm-Up Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive JumpsBarbell Primer (Snatch) High Hang (Hip), Hang (Knee), Low Hang (Below Knee)– Snatch High Pull– Muscle Snatch– Power Snatch– Overhead Squat– Squat Snatch Then add loads, bar should be off the floor now From the...Read More

Warm-Up: Progressive Warm-Up and Primer 20 seconds on / 10 second Transition – Machine of Choice – Deep Lunge Mountain Climbers – Dead-Hang – Alternating V-Ups – Alternating Box Step-Ups — 2:00 *Talk through next movements — 20 seconds on / 10 second Transition – Machine of Choice – No Jump Burpees – Kipping Knees...Read More

Warm-Up3 Sets, For Quality1:00 Cardio Choice5 Inchworm Push-Ups10 Glute Bridge Band Pull Aparts20 Bear Plank Shoulder Taps5/5 Single Leg Kettlebell CleanHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)– Clean High Pull– Muscle Clean– Power Clean Then add loads, bar should be off the floor now From the Floor x 2– Clean Lift Off to...Read More