Warm-Up2:00 Cardio Choice—8:00 minutes: For Quality5 Up Downs (No Push-Up, No Jump Burpee)10 Behind the Neck Elbow Punch Throughs10 Barbell Good Mornings:30 seconds Jump Rope Practice10 Scapular Pull-Ups3-5 Strict Pull-Ups or Jumping Pull-Ups–Then Build towards working weights on the barbellStrengthBack SquatEvery 2:30 x 4 SetsSet 1: 10 @ 60%Set 2: 10 @ 65%Set 3: 8...Read More

Beach Brawl PracticeNo Drop in fees todayWod 113 Minute amrap18 Cal row18 wall balls18 Toes to bar18 cal row 18 wall balls 18 bar muscle upsWod 20 to 10 minutes 14 synchro hang db snatches8 40 foot dball carries14 dballs over yoke10-13 minutesmax cal skiwod 36 minutes to establish 1 rep maxof 1 clean2 hang...Read More

8am40 MinutesTeams of 4BIkeRow SkiRun 400mSwitch when the runner comes back9am- Warm up3 Rounds200m Run6 shoulder to oh4 Burpee Box Jump Overs or step oversPARTNERS- if no partner do half the reps expect run the full 4005 Rounds for Time, with a Partner400m Run TOGETHER30 Shoulder to Overhead20 Burpee Box Jump OversBarbell: 135/95lb, (61/43kg)Box Height:...Read More

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