On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip in the barThenRun 100m7 Empty Bar Thrusters Run 100m7 Empty Bar Thrusters Run 100m7 Empty Bar ThrustersRun 100m For 15 Minutes, practice:2 Tempo Front SquatsThe tempo is a 5-count to bottom, normal “bounce” and stand.Start very...Read More

1:00 per arm Banded Shoulder Distraction ThenAMRAP 5 Minutes 10/8 Calorie Row10 Alt. Hang DB Snatches (to the floor after round 1)5 Push UpsSkill/strength3 Rounds 1:00 Max Rep Banded Strict Pull Ups 1:00 Rest1:00 Max Rep Push Ups 1:00 Rest Pull Ups: Use a band that allows for FAST reps. Athletes may start with a...Read More

Row, Bike, or Jog for 4:00Then,4-way Banded Glute Activation Steps, 20 per direction + 10 Air Squats Every 20 steps Then2 rounds of:10 Light weighted Cossack Squats 20 Russian KB Swings10 Jump Squats (First round can be Air Squats):20 Hanging L-Sit HoldStrength Back Squat5-5-3-3-2-2Within ~1:00 after each set, perform 3 seated box jumps for maximal...Read More

Back at it today with a Hero Workout. Lot’s of ways to scale, don’t miss the gym today! We want to see everyone here after this 2 day break2:00 PVC Pass ThroughsThen3 Rounds 200m Run 10 Ring Rows8 KB Swings6 Push Ups:30 HS HoldThen, warm up Muscle Ups and HSPU and pick your progression that...Read More

CLOSEDEnjoy your 4th of July! Use your fitness out side the gym!Read More

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remember we are closed Sunday July 3rd and Monday July 4th. Get some fitness done outside the gym. “The Bill” 65 doubles 65 Sits ups 65 wall balls 65 cal row 65 Med balls over shoulder 65 Alt. DB snatches 65 air squats 650 meter run (where the sidewalk meets bird street Next year the...Read More

2:00 Band Pull Aparts ThenRun 400m 20 Ring Rows20 KB Sumo Deadlift High Pulls 20 Air SquatsRun 400m 20 Push Ups20 KB Swings20 Goblet SquatsWorkout of the day is a heavy benchmark wod called “Pennies” Scaling is written below the main wod“Pennies” RxFor Time6 Squat Cleans 225/155lbs 6 Muscle UpsRun 400m6 Squat Cleans 225/155lbs 6...Read More

3 Rounds Waterfall style team of 4 200m Row100m Empty Sled Push*Resting partners sit in the bottom of a squatWOD AMRAP 30 MinutesTeams of 4– 200m Empty Sled Push/Run– Row for Distance– Rest– Rest One athlete performs a 200m empty sled push whilie 1 athlete rows and the other 2 rest. Once the sled push...Read More

2:00 4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction  On a 5:00 ClockRow 500m20 Front Squats with Empty Bar Freestanding HS Practice in time remainingStrength EMOM 12 Minutes1 Pause Front SquatPause for 2 seconds in the bottom of the squat.Start around 60% and build each round.Wod3 Rounds20 HSPU30 Wallballs 20/14lbs STIMULUS AND COACH’S...Read More