8am- You did a 2 mile time trial two weeks ago. lets test your mile time. Is should be LESS than half of your 2 mile time. Lets get some people out here to push each other. Warm up properly! DONT AVOID THE RUN. 9am and 10am3 rounds for time of:20 Toes-to-bars7 power cleansRest 5...Read More

Warm upBarbell Warm up2 RoundsMinute 1- 10 clean grip high pullsMinute 2- 5 Power positon power cleans+ 5 hang position power cleansMinute 3- 7 Power Cleans from the shinMinute 4- 7 Squat cleans starting from the power position Strength- 5 Minutes to warm up with some weights then 20 Minutes to establish a 1 rep...Read More

Lets Deadlift, it’s good for you! Warm up3 Rounds10 Good Mornings10 Empty Bar deadliftsRun 200 Strength 14 Minutesevery other minute on the minute perform 5 heavy deadliftsNot looking for a 5 rep max as recovery time is cut a little short but 70 to 80 percent range should be doable. Its 35 reps totalPlenty of...Read More

Warm up3 Rounds7 Strict press7 Push press7 Split jerkRun 200 Strength5 sets of 2 Split jerk. Build up weight. Focus on technique Wod- Nothing fancy, just work16 Minutes Amrap10 D-balls over the shoulder as heavy as you can find20 lunges with your ballRun 200 m with your ballRead More

Just a wod today! a 3 part wodNice long warm up4 Rounds 5 ring rows (ring rows for everyone 5 Push ups10 squats 200m runTake 10 minutes to get your bar ready and go through a couple rounds of each part of this workout at a slow controlled pace. Wod 10 Minute emom (turns into...Read More

Warm up3 Rounds 7 Front Squats with and empty bar7 Push ups200 m runStrength 5 by 4 front squats at moderate weight to get your legs nice a tired for the workout. 70+ percentWod- Repeat wod. Compare to July 6th20 Min Amrap only the calories countBike verions100 burpees over your bar With remaining time bike...Read More

Come in, get your equipment ready, do the warm up on the board and we will start at 10:15 sharpChange it up a little. Just one workout today, but its a tough one. keep simple. If all the inside spots are full you can still show up and workout outside. Just reserve an outside spotPace...Read More

August 1st. 5 months left in the year! Typically August and September are the hottest and most humid months, be sure to stay hydrated. If you are new to the gym, take it easy! the air conditioner is broken. Train Harder Triathlon V.2row 1500run 1 mileBIKE 40row 1000run 800bike 30row 500run 400bike 209am and 10amFilthy...Read More

Olympic Weightlifting DayClass will be different today. If you really don’t feel like doing the Weightlifting you can row or run 5k or 10k Here is how today will work The first 10 minutes of class we will be going over and doing a warmup that covers the clean and jerk and the snatchYou will...Read More

Warm up2 Rounds 4 Strict press 6 push press8 push jerks 200 m runStrength 18 minutes every other minute on the minute go as heavy as possible on all 9 working sets3×3 Strict press (1 set every other minute, 6 minutes total)Increase weight 3×3 push press (1 set every other minute 6 minutes totalIncrease weight...Read More