Lots of things coming up. *Gym is closed Thanksgiving day Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am Field Day December 2nd, workouts and fun in the park Holiday Party, same night, December 2nd at Escape   Warm up 750m row or 5 minute bike Doing the wod before the strength today! Hero...Read More

Lots of things coming up. *Gym is closed Thanksgiving day Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am Field Day December 2nd, workouts and fun in the park Holiday Party, same night, December 2nd at Escape Warm up- 3 round 200M jog 15 Airsquats, Hold that bottom position, get stretched out for Strength...Read More

Be ready to rock at 10:15 Wod 1- Partner wod 10 minute Amrap 800 M run with a 45/25 pound plate, switch as needed, only one person carries at a time Remaining time partners do max reps of wall balls switching as needed Wod 2- 8 Minutes- Outside Split work however you want, 1 partner...Read More

8am- Turkey Sandwich 5k practice, last chance to practice with a group. Run a mile, rest 5 mintues, run a mile, rest 5 minutes, run a mile. if you are subbing rowing.. row 1600, rest 5, row 1600, rest 5, row 1600. 9am- Get flexy 10am Chipper- solo no partner 50 wall balls 50 pull...Read More

Warm up- Coaches choice Strength Lets Front Squat 7,7,7,7,7 Build up.. go as heavy as possible on your last set Wod-  **************Cluster reps go up every round, weight goes down******************** Get your bar and weights BEFORE the wods start. pick a slam ball you can slam 7 times fairly quickly. whats a cluster…. watch this...Read More

Warm up 800m run 50 cal bike or 50 cal row 20 snatches with an empty bar Strength 10 Minute Emom 3 power snatches, build up, go heavy, NO PRESS OUTS Wod 7 Rounds for time 7 FULL Snatches (power if you cant do full, or power to OHS) 95/65 14 Pistols (20 air squats...Read More

Warm up 4×400 rest 60 seconds between Strength Deadlift city Heavy sets of 5 5,5,5,5,5 Wod 800m run 60 air squats 40 Deadlifts 225/155 20 HSPU 10 Man Makers—- crapRead More

Warm Up- Row 500m 90 Seconds each Couch Stretch Pigeon Shoulder stretch (arm in band) Strength- Strict press EVERYONE grab an empty bar, hold proper overhead locked out position. Head through 7,7,7,7,7 Wod- 18 Minute Cap 1000 meter row buy Then Amrap of 4 Clean and Jerk 185/135 8 burpees over your bar Run 200mRead More

Warm Up- 4 rounds run 200m 20 Air squats Strength 4 sets of 10 back squats- before you start, warm up, EVERYONE grab an empty bar, sit in the bottom of your back squat, coach will fix your bottom position then 6,6,6,6,6  at 75 to 85 percent Wod 5 Rounds 25 doubles 20 wall balls...Read More

Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait. Wod 1- 8 Minutes Amrap 7 Sits ups 7 wall balls Switch partners *each partner completes a round then switches Wod 2 8 minutes Amrap 6 power cleans 6 burpees over your bar Partner 2- Run 200m Switch when you...Read More