Warm Up- Morning classes. DONT MISS TODAY! 5am, 6am, 10am Barbell Brunch with Coach Jordon 9am FIT class *DONT FORGET about Kids Class with Amanda at 5:30. Get the kids off the ipads and into the gym! 4pm ,5pm ,6pm  Wod Strength Bench Press, Can be done before or after wod 5,5,5,5,5 Wod Jerry Run...Read More

Warm Up 40 One armed OHS with a Kettlebell or dumbbell Then 3 round 10 Push ups 10 pull ups 20 pass through Shoulder Day! Strength- 10 minutes EMOM- (Bar starts on the floor) 3 push jerks Increase weight as you go Wod- 6 Rounds for Time 10 Handstand push ups (sub dumbbell presses) 10...Read More

Warm Up 40 one armed ohs with kettlebell or dumbbell then 40 push ups 50 sit ups Grab a bar and follow along with Coach led practice hang cleans, warm up to your starting weight for the EMOM 10 minute EMOM 2 Hang Cleans (from the power position 2 front squats Last hang clean can...Read More

Warm Up, Row 500 Practice 5 minutes of double unders 40 One handed overhead squat with a dumbbell or Kettlebell (everday this week) Strength Back Squats- 10,8,6,4,4,4 Work from 60 percent to 85-90 percent Wod- 10 Minute Amrap 10 KB swigins 6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you...Read More

Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20 25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want. 60 Deadlifts (135 / 95lb) 30 Burpees 60 Front Squats (135 /...Read More

8am Endurance – 200,200,400,400,800,800,400,400,200 9am Mobility 10am Partner Chipper 30 minute cap 100 Wall Balls 90 KB Swings 80 Burpees 70 air squats 60 Cal rower 50 Cal Bike 40 Snatches 95/65 30 ski erg cal 20 Clean and jerk 135/95 10 Man makersRead More

Warm Up 5 Rounds 5 pull ups 10 push ups 15 squats Strength- Front Squat 7,7,5,5,3,3 add weight each time Wod 16 Minutes 10 Deadlifts 225/95 10 HSPU 25 doubles (Have to practice, open is coming) Run 200mRead More

Warm up- 800 meter sandbag run with a buddy 40 1 armed OHS with a light dumbbell Strength Snatch emom 10 minutes 3 power snatches or 3 full snatches or any combo.. every rep from the ground Wod- 16 Minutes 20 Slam balls 20 Sit ups 1 Heavy Farmer Carry to the end of the...Read More

Warm Up- Partner Bike 10 minutes switch every minute Strength- Push press- Dip and Drive 5,5,5,5,5 Wod- 16 Minutes 5 Power cleans 185,135 1 Sled push 1 rope climb (Add 2 Power Cleans every round) Round 1=5 Round 2=7 Round 3=9 Round 4=11 and on and on and on……Read More

Warm up 4 rounds 10 push ups 10 pull ups 10 squats 10 cals Strength- 10 Minutes emom 1 power clean, 2 front squats, 1 shoulder to overhead Wod- 6 Rounds 10 Front rack lunges IN PLACE with barbell 155/105 (if the barbell isnt working out, use Dumbbell, if thats not working hold dumbbells at...Read More