Warm up- Bike 20 cals 50 Doulbes or attempts Then 3 rounds10 PVC overhead squats 10 pass through Grab your bar and practice the strength with an empty bar for 10 minutes. Strength: Find One Rep Max of the following complex (this will take at least 15 minutes.. dont rush this!) One Hang Snatch One...Read More

Warm up 2 Rounds 20 perfect air squats 10 Hand Release push ups 20 pass throughs 20 Double unders or attempts (were going to practice doubles in the warm up for two weeks… I have ropes available to buy) Strength: Back Squat- 5,5,5,3,3,3- Heavy- next week all 3’s week after is 1 rep max, week...Read More

No Classes Today- Rest up- Next week is going to be tough… pre-Thanksgiving workouts will be nice and long.Read More

Anniversary party tonight!!! BE there. Escape Brewing. NO CLASS ON SUNDAY! Endurance 400m,400m, 800m, 800m, 800m, 800m, 400m, 400m Rest 1 minute between 400’s and 3 minutes between 800’s Mobility at 9 Bootcamp at 10Read More

Remember our Anniversary party is Saturday!! Strength: back squat 5-5-5-5-5. WOD: 5 rounds: 9 Sumo deadlift high pull, 9 snatches, 9 handstand pushups. Then: 25 tire flips cash out.Read More

Strength: bench press 5-5-5-5-5 Wod 4 Rounds 21 Double KB Swing 53/35s 15 Burpee Box Jumps 24/20 Run 400Read More

Take care of your hands tonight if you’re planning on doing toes to bar!! Don’t forget, party of the year happens this Saturday November 19th at 7pm. Escape Brewing.. you can find Escape Brewing on google maps. Strength Push press 4-3-3-1-1 (find 1rm) Wod 10 rounds 10 Toes To Bar (sub knee raises or sit...Read More

Strength: 1RM MisFit Clean Complex Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk Wod 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row 30 doublesRead More

Saturday night the 19th is the anniversary party at Escape Brewing! be there! Strength-Front squat 7-7-5-5-5-5 Wod 21-15-9 Power Clean 155/105 Bar facing burpees Chest to bar pull ups (Sub-pull ups or ring rows Scale accordingly during wods. If you are standing and looking at the bar during the wod for more than few seconds…....Read More

Sunday Funday teams of 2 Wod 1- 12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- teams will start at different stations because we only have 6 rowers. Experienced teams start with farmer carries. Row for calories Wall ball for reps Farmers Carries for reps-...Read More