We are closed this Saturday because we are hosting the Train Harder Open Weightlifting meet. Stop out and watch. Lifting starts at 8 and will go until about 3. Warm-Up3 Sets, For Quality10 Alternating Box Step-Ups5 Tall Muscle Clean10 Behind the Neck Barbell Front Rack Punch Throughs10 Barbell Goodmornings5 Tall Box Jumpswe will let you...Read More

Warm-Up:2-3 Sets, For Quality1:00 minute, Cardio Choice10 Cossack Squats15-20 second Wall Facing Handstand Hold:30sec Glute Bridge Hold10 Bradford Press with Lockout5 Broad Jumps For Distance Every 2:00, 6 Sets thrusters5 Reps @ 75%1 Rep @ 85%5 Reps @ 75%1 Rep @ 90%5 Reps @ 75%1 Rep @ 95%*From the Rack or the floor In performing...Read More

Warm-Up:3 Rounds1:00 minute Row, Run, or Double Under (Switch each round)10m Toy Soldiers10/10m Lateral Lunge Walk20m/20m A Skips —5 Sets10 second Wall Lean SprintRest 20 seconds between sprintWod 1st today. If you have time left after class you can do the bench press strength at the end but it is optional. Conditioning“Triple 4”4 Rounds For...Read More

Warm up3 Minutes on a machineThen 3 Rounds1:00 banded glute steps15 Good Mornings with a pvc10 deadlifts adding a little bit of weight each roundWe will let you build up to your deadlift starting weight then StrengthDeadliftEvery 3:00 minutes, 5 SetsSet 1: 3 Reps@ 82%Set 2: 2 Reps @ 85%Set 3: 2 Reps @ 87%Set...Read More

We are closed today! Enjoy time with your family and friends. Get out and get some fitness done outside the gym!Read More

Endurance at 8am. CrossFit at 9am AND a free trial class of adult weightlifting with Coach NicoleWe are closed tomorrow for Easter8am-Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines12 minute per machine (bike, ski, row) Partner 1-Run 200mPartner 2-machine for calories *switch when partner 1 gets...Read More

The Open is over but we will be doing our own Friday Night Lights this week. I’ll be grilling out. We will be giving out lots of good stuff like tshirts and sunglasses. Don’t miss out. Class schedule is the same as always in the morning. For the night classes come in anytime and do...Read More

Don’t forget!!! The Open is over but we will be having a Friday Night Lights/Client appreciation workout tomorrow from 4pm to 6pm. Show up and jump in a heat! We will be grilling out and giving away a lot of sunglasses, shirts, and odds and ends we have here! Warm-Up2 Sets, For Quality20 second Lateral...Read More

3:00 minutes Cardio ChoiceInto..2 Sets, For Quality10 Plank Hip Drops5/5 Single Arm Ring Rows, Easy to moderate position50m high knees, 50 meter butt kicksGymnastics Skills and DrillsRope Climb + Toe to Bar Skills and DrillsSpend 10:00-15:00 minutes Prepping for the Workout 3 Rounds400m Run25 Toe to Bar400m Run6-5-4 Rope ClimbsTime Domain: 18:00-25:00Time Cap: 27:00 minutes...Read More

2-3 Sets, For Quality1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)6/6 Half Kneeling KB Windmill2 Wall Walks + :10sec Nose to Wall Hold6/6 Single Arm Ring Rows10 ring push ups Bench PressEvery 2:30 minutes, 5 Sets3 Reps @ 80-85%3 Reps @ 80-85%2 Reps @ 85%+2 Reps...Read More