Warm-Up:2 Sets, For Quality30 second Echo30 second Deep Lunge Mountain Climbers30 second Row30 Bootstrap Squat30 second Lateral Shuffle-15 second Transition between each movement “Flow State”40:00 minute EMOM, 8 Setsminute 1: 13/10 Calorie Echo minute 2: 8 Burpee Box Jump 24/20” minute 3: 14/11 Calorie Row minute 4: 15 Wall Balls 20/14lb, (9/6kg) minute 5: 150m...Read More

3 Minute row or bikeThen2 sets for quality 5/5 t-spine openers10 KB sumo deadlift highpulls10 Knee raises10 empty bar bench PressWe will let you build to a very light bench then start a clock Take 15:00 minutes to Establish1RM Bench Press Today, we are tackling a 1RM Bench Press. The ideal rep scheme to follow...Read More

3 RoundsRun 1001:00 banded glute walks5 squat jumps8 empty bar back squats (add weight to bar in the last 2 rounds if you want)StrengthTake 20:00 minutes to Establish a 1RM Back Squat Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit5 reps @ 50%, 3 Reps...Read More

Sunday Funday at 9am- parntersWod 1-10 Minutes 20 wall balls20 Alt. Db snatchesWod 212 Minutes20 Cal Row18 Power cleans 185/13516 Burpees over your barWod 35 Rounds for time20 pull ups20 Cal Bike6 Sled pushesRead More

There are no classes today (Saturday). We are hosting the Train Harder Open Weightlifting meet. Stop out and check it out!Read More

Long warm up today15:00 minutes, For Quality1:00 minute Cardio Choice15 Banded Goodmornings15 second Active Tuck Hang8 Inchworm to Hollow10 Hollow Rocks30 second Wall Supported Handstand HoldWorkout “The Octagon”3 Sets for Total Reps:1 Minute Bar Facing Burpee1 Minute Deadlift1 Minute Toes to Bar1 Minute Shoulder to Overhead1 Minute Calorie Echo BIke1 Minute RestBarbell: 155/105 Goal: 55-65...Read More

We are closed this Saturday because we are hosting the Train Harder Open Weightlifting meet. Stop out and watch. Lifting starts at 8 and will go until about 3. Warm-Up3 Sets, For Quality10 Alternating Box Step-Ups5 Tall Muscle Clean10 Behind the Neck Barbell Front Rack Punch Throughs10 Barbell Goodmornings5 Tall Box Jumpswe will let you...Read More

Warm-Up:2-3 Sets, For Quality1:00 minute, Cardio Choice10 Cossack Squats15-20 second Wall Facing Handstand Hold:30sec Glute Bridge Hold10 Bradford Press with Lockout5 Broad Jumps For Distance Every 2:00, 6 Sets thrusters5 Reps @ 75%1 Rep @ 85%5 Reps @ 75%1 Rep @ 90%5 Reps @ 75%1 Rep @ 95%*From the Rack or the floor In performing...Read More

Warm-Up:3 Rounds1:00 minute Row, Run, or Double Under (Switch each round)10m Toy Soldiers10/10m Lateral Lunge Walk20m/20m A Skips —5 Sets10 second Wall Lean SprintRest 20 seconds between sprintWod 1st today. If you have time left after class you can do the bench press strength at the end but it is optional. Conditioning“Triple 4”4 Rounds For...Read More

Warm up3 Minutes on a machineThen 3 Rounds1:00 banded glute steps15 Good Mornings with a pvc10 deadlifts adding a little bit of weight each roundWe will let you build up to your deadlift starting weight then StrengthDeadliftEvery 3:00 minutes, 5 SetsSet 1: 3 Reps@ 82%Set 2: 2 Reps @ 85%Set 3: 2 Reps @ 87%Set...Read More