Happy Monday Everyone! We will be reaching out to everyone this week with the new guidelines for the gym reopening. Warm up3 Rounds 10 v-ups10 Push ups 15 Squats Strength. Back, front or goblet squats. If you have a barbell use it, weight will depend on what you have at home lighter weights = higher...Read More

Happy Sunday 16 minute amrap 10 light thrusters or wall wall balls if you have one10 cleans or wall ball clean30 double unders or jumping back If you have 1 dumbbell just do 5 dumbbell thrusters each arm, and 5 cleans from the floor each armRead More

Look for all the information about class structure and guidelines coming out this week. Looks like we are close now. We will now have more to offer with the new outside area! Stay healthy friends, we have a lot to look forward to. Endurance option! 400×2 Rest 2 minutes between1X800 Rest 3 minutes 400×2 Rest...Read More

Warm Up2 Rounds run 40010 push ups 10 squats10 sit upsStrength Strict press with dumbell or barbell. 5 sets til failure. Shooting for about 10 reps so base your weight off thatIf you only have a single dumbell press with one arm til failure then switch to your other arm.. make it burn. WOd 1...Read More

Warm up- 4 Rounds 100 M run10 Air squats 10 push ups10 sit upsWods 10:00 min AMRAP30 Step Back Lunge (right)15 Hand Release Push Up30 Step Back Lunge (left)15 Hand Release Push UpRest 3 mins10:00 min AMRAP30 Step Forward Lunge (right)15 Hand Release Push Up30 Step Forward Lunge (left)15 Hand Release Push UpExtra work. Nice...Read More

Warm up3 Rounds of time20 Butt kicks20 high knees 10 Air squats (squat therapy reps, see video below) Strenght- Back squats Barbell 7 sets of 3-5 at heavier weight if you have Dumbbell 5-7 sets of higher reps (8 to 10) with a 1 second hold at the bottom Wod- Dumbbell Version4 Rounds For time...Read More

Cinco de Mayo! Warm up10 Minutes of moving. Run, walk, push ups, practice doubles, or anything you want as long as your moving. So many 5’s Chipper 500 Meter run (make your best guess, go about 150 feet past your 400m run turn around)55 Burpees 55 Alt Db snatch (Barbell version is 25 power snatches)55...Read More

Warm up 5 Rounds Run 1008 overhead squats with a pvc or broom stick 8 pass throughs Strength 5 sets of 10 overhead squats for QUALITY. Light weight Empty barbell or light dumbbell. If you are still working on depth with single arm DB overhead squats or struggle with the movement switch to overhead lunges....Read More

Sunday FundayBasic body weight stuff. Get out, get moving. Some awesome workouts lined up next week. Today is not a race. its about move for 20 minutes and a steady pace and getting on with your day. Warm Up. 3 Rounds 200 M Run10 Lunges 10 push ups Wod- 20 Minutes Amrap200M Run15 No push...Read More

Saturday Run Day2 Options First choice- sprints3×400 with 90 second rest 1×800 with 3 Minute rest 3x 400 with 90 second rest OR Run 5k on this nice day—————————————————————————————————–Workout Wod 1-7 Minutes Amrap10 Barbell or Dumbbell Hang Cleans (5 each arm if you only have 1 dumbbell20 Air squats Rest 3 Minutes Wod 2 7...Read More