We are open from 4pm to 8pm for open gym or Coaches Choice Wod. Heather is the coach making the choices.Read More

New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes New Year’s Day-Closed Let’s honor a hero on this last day of the year. Be thankful for all that we have. Be thankful that you have the ability to participate in this great world of...Read More

For time as a 2-person team: (You can also so this as a row)Run a 10k Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max...Read More

8am- EnduranceRun 3,4 or 5 miles depending on where you are at with your running 9am mobility10am Partnerschipper wod- can you finish this one in an hour? For time as a 2-person team:100 Thrusters 95/6580 Burpee Box Jumps 24/2060 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back...Read More

Warm up. 4 Rounds 5 pull ups10 Push ups5 Cals on bike20 pass throughsKeep your empty bar. 0-2 Minutes 10 strict press2-4 Minutes 8 Push Press4-6 Minutes 8 Push JerkStrength-15 minutes to build to heavy 3 rep push jerkWOD For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring...Read More

Warm up-5 Minute rowGrab a bar- Experienced athletes start warming up for 10 minutes for Grace or Isabel. New athletes, we will go over the clean and jerk and the snatch.We are doing the wod first today. Go all out. Really terrible conditioning piece after if you want to do it. Grace 30 clean and...Read More

Warm up, 6 minutes Emom as a classEven Minutes Row 30 secondsOdd 20 air squats.. perfect air squatsStrength Front squats 5 sets of 5This needs to be heavier than your sets of 7 last week. 85-90 percent of 1 rm. 5 sets at that heavy weight. 3-4 warm up sets. WOD- *Instead of ghd do...Read More

Gym will be closed today. Spend time with your family and friends. Don’t count your macros, enjoy your day. Enjoy Life! Merry Christmas!Read More

Just a Wod today This is long- no strength today. we are only open in the morning. Hours are Christmas Eve- Classes at 5am, 6am, 9am, 10 am, then OPEN gym from 11am to 12 noon. No night classes Christmas Day- Closed New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym...Read More

40 minute cap.. is anyone going to make it to the deadlift bar?? 4 minute rest required before the deadliftSunday Funday teams of 2 or 3200 calories on the bike175 Burpees150 Snatches 95/65125 wall balls100 Slam Balls Over the Shoulder75 Knees to elbow.. actually hit or elbows (or 125 sit ups)50 Pistols or 100 air...Read More