Friday January 20th
Remember no afternoon classes! Gym closes at 11 tomorrow to prep for the Barbell Beatdown5am, 6am, 9am and 10am classes only Squat Clean: Should not... Read More
Saturday September 21st
8am Endurance:4x200m with a minute rest- the true 2002×400 with 2 minute rest 2 mile run Option 2- Train Harder Triathlon version 2.0 1500M row... Read More
Sunday May 26th
MurphRun 1 Mile100 pull ups200 Push ups300 SquatsRun 1 Mile *many scaling options available. It’s not about going “Rx” its about showing up and putting... Read More
Sunday Sept 2nd
Closed today, rest up for tomorrows Labor Day Wod. Hotshots 19! we will be open from 8-11 on sunday, start the wod by 10:20 as... Read More
Friday August 31st
Warm Up- 3 rounds 10 cal row 20 Pass throughs 20 ohs with pvc Grab a bar Snatch Review (Newer athletes go empty bar, experienced... Read More
Tuesday February 27th
Warm Up 500M row 30 Band Pull Aparts 30 Air squats holding a plate Grab and empty bar 6 Minute Warm Up EMOM 0-2 7... Read More
Thursday October 12th
Warm up- 5 pull ups 10 push ups 15 squats 4 rounds of that Strength Bench Press Wod “Karen” 150 wall balls for time Team... Read More
Wednesday September 20th
Warm Up 4 rounds 5 pulls ups 10 push ups 15 squats Strength Bench press 5 sets of 5 Wod- 18 Minute Amrap a little... Read More
Wednesday September 6th
Warm up- 8 minute bike or row then grab an empty bar and perform power snatches and overhead squats Strength 10 Minute EMOM 2 Power... Read More
Monday September 4th
We are open from 8am to 11am. Running clock. Coordinate with your workout bros to start at the same time if you want. This is... Read More