REMEMBER THIS IS THE LAST WEEK TO GET SIGNED UP FOR THE NUTRITION CHALLENGE. Even if you missed the meetings we can still set you up on the apps and give you the information you need. It’s also the last week for the Check-In Challenge, we pick that $100 Winner on Sunday September 1st. Warm...Read More

Workout:Find A Partner**45 MINUTE TIME CAP**5 Rounds For Time:50m Dumbbell Farmer’s Carry 50m Dumbbell Walking Lunge 12 Dumbbell Burpee REST 5 MINUTES30-20-10Dumbbell Power Clean Dumbbell Push Press REST 5 MINUTES3 Rounds For Time:24 Dumbbell Squats 30 Dumbbell Bench Press 18 Toes-to-bar Men: Two 50-lb. Dumbbells Women: Two 35-lb. DumbbellsRead More

DON’T FORGET The Nutrition Challenge meeting is TODAY AT 11am. You DON’T have to be signed up to attend the meeting, we can answer any questions you have before you get set up. Click here for the link to register.ENDURANCE: Option 1:Mile Time Trial RunTo properly warm up for the mile Run two 800’s slowly....Read More

Don’t forget about the Nutrition meeting tomorrow at 11am. You do NOT have to be part of the challenge to attend. If you are ready to register just click here. Warm Up: 2 Min Bike-Run-Row2 Rounds10 Lunges8 Good Mornings With Empty Barbell6 Strict PressStrength: Back Squats10 Min EOMOM5 Reps Starting at 65% Going to 85%20...Read More

Warm up-16 Minute Amrap (4 rounds)Minute 1-8 BurpeesMinute 2-12 Heavy Curls (6 each arm)Minute 3-12 single dumbell tricep extension (over head) Minute 4-30 Second hollow holdGet space ready for wod and practice these new movements 8 Minute Amrap10 Single Arm Hang Dumbbell Split Snatches 70/5010 Toes To Bar *must alternate arm every repRest 4 minutes...Read More

Nutrition meeting tonight at 8pm, you do not have to be part of the challenge to attend. Come in and learn what the challenge is all about and learn all about macros. Today we learn progressions! Warm up-15 Minutes of Snatch Progressions- you can load the weights on.. a little bit.. if you are comfortable...Read More

Warm Up-2 Mins. Run/Bike/Row THEN 3 rounds 7 Good Mornings 2 Turkish Get Ups Each Arm StrengthBench Press/Pull ups superset 5 sets of 5 Bench*immediately after bench do pull ups or progressions for 1 minutes Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub...Read More

Warm up-12 Minute Emom of FunMinute 1-Hollow holdMinute 2-8 Burpees Minute 3-10 front squats with and empty barSkill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rouTimed Front Squats 6 sets of 6 (12 minutes total) Every other minute on...Read More

31 Heroes Parnter Wod AMRAP (with a Partner) in 31 minutes8 Thrusters (155/105 lb)6 Rope Climbs (15 ft)11 Box Jumps (30/24 in)Partners alternate 400m sandbag run (45/25 lb) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab...Read More

8am Endurance option 1 Run option800×2 with 3 minute rest 400×4 With 2 minute rest800×2 with 3 minute restOPTION 2Partner wod20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you goREST 5 MinutesMax effort partner bike for 5 minutes. One partner works at a time9 am mobility...Read More