You can use the outside area for open gym from 8-11Register for other classes 8 am endurance 1 mile time trial9am Open gym inside. Don’t run over into the 10am, go outside if you want to keep working10am Rx is 95/65Wod 17 Minutes 7 Barbell Thrusters7 Pull ups Wod 27 Minutes 7 snatches 7 Toes...Read More

Warm Up 3 Rounds 200 M run- High knees on the way out, butt kicks on the way back 5 Pull ups 5 Push upsTake 15 Minutes to work on your cleans, you can work up to heavy weight if you like. Wod 6 rounds for time6 Pull-ups7 Power Cleans, 135/95 lbs6 Push Jerks, 135/95...Read More

Two options today! All Weightlifting working on snathces and back squats or two 15 minute metcons (Metcons will depend on weather. Looks like it might rain all day)Option 1Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.Back squats 5×5 working 10 to percent higher than last week ____________________________________________________________________________________________________________________________________________________________...Read More

Warm up3 rounds for time200m run10 squats 10 pull upsDo one round of 10 cals and 10 wall balls to get used to the wod*take 5-10 minutes to go through some rowing and wall ball tips and tricks. Wod is 19 Minute Amrap19 Wall Balls19 Cal bike or row or a 300 meter run (to...Read More

Warm up4 rounds 200 M Run10 no push ups burpees 20 Jumping jacks Strength Front Squats 5 sets of 5, take it light Wod 3 rounds for time of:50 Double Unders or 100 singles 25 sits ups10 Clean & Jerks, 135/95 lbsRead More

Regular hours today. Please maintain social distancingMemorial Day is about honoring those who made the ultimate sacrifice for our country. Here are several hero wod options for the day Warm up will be spent going through the movements in the workout out you pick Option 1 “DT”Five rounds for time of:155 pound Deadlift, 12 reps155...Read More

Sunday Funday! 10 spots inside, 10 spots outside. no squat rack necessary for this workout.10 outside people can stay right by the building, its still shaded at 10am Warm up- Run 800m and go through the movements in the workout. Wod 19 Minutes Amrap9 single arm devil press9 Burpees Rest 3 Minutes Wod 2 8...Read More

Are you sore…. I am so sore. It really make you realize how much harder you push in class compared to on your own. We have samples of CBD muscle rub at the gym from the local family owned business https://heavensorganics.com/We have an 8am endurance outside. The outside rig area is open gym from 8am...Read More

Warm up!Step 1- Wash/sanitize your handsStep 2- There will be a 10 minute body weight warm up posted outside. Start the warmup at the top of the hour, The Coach will come out and get you at 10 after.Step 3 go to your station and wipe your equipment down even though the class before you...Read More

Warm up!Step 1- Wash/sanitize your handsStep 2- There will be a 10 minute body weight warm up posted outside. Start the warmup at the top of the hour, The Coach will come out and get you at 10 after.Step 3 go to your station and wipe your equipment down even though the class before you...Read More