Warm-Up 2-3 Sets, For Quality1:00 Cardio Choice10 second Hollow Hold10 Tuck Ups2 Wall Walks + 20 second Nose to Wall Handstand Hold5/5 Bottoms Up Kettlebell Press5/5 Kettlebell Windmill Barbell Primer:3 Sets, Building weights as primer prior2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)2 Split Jerk, Focus on...Read More

Warm-Up:Part A)8:00 EMOMMinute 1: Jump RopeMinute 2: Inchworm Push-UpsMinute 3: Scapular Pull-Ups + Ring RowsMinute 4: *Barbell Complex*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats Part B) Barbell Specific Prep and PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)**do 5 reps of the movements below from the...Read More

Sunday Funday on a running clock straight through Teams of 2on a running clock completea 1000m row split how you wantThen 40 clean and Jerks 135/95 Then 3 Rounds of400 meter Run (Run together)42 Kettlebell Swings (one partner finishes 21 then next partner does 21)24 Pull-Ups (one partner finishes 12 next partner does 12)Then 100...Read More

8am Endurance Teams of 3, all 3 teammates run 400. after the run go to a machine and go for max calsEvery teammate will be on each machine twice. you DO NOT have to wait for all 3 teammates to return from the run to start on your machines. score would be total cals if...Read More

We will be open. there was no power as of 4:30 on thursday. I will bring a generator so there will be a couple fans and music. Morning classes we will use floor lights so i might adjust this workout a little bit. Warm-Up12:00 EMOMmin 1: Bike @ Easy to Moderate Pacemin 2: 5/5 World’s...Read More

Closed for morning classes, check the facebook page to see when we are opening. ThanksIf you need anything reach out or post on the members page. Warm-Up 2 Sets, For Quality5/5 Single Arm Overhead Tall Kneeling to Standing10 Hollow Rocks10 Russian Twists (Over and Back = 1)20 Bear Plank Shoulder Taps10/10 Pallof PressStrength31×1 Tempo Strict...Read More

we will be closed all day today. If you need anything please reach out or post to the facebook members page. Stay safe everyone. Thursday morning still doesnt look great and I am sure there will be power outages. we will try to open as soon as we can Thursday afternoon or evening. If not...Read More

UpdateWe are closed the rest of the day today. Wednesday closed all dayThursday morning we will be closed but will try to open as soon as possible in the afternoon. There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook...Read More

We are open today. We will keep you posted the rest of the week about hours. Stay safe Warm-Up: 3:00 Rowing Form Work– Arms Only– Legs only+– Legs and hips-Legs hips arm-Full row into.. 3 Sets 5 Romanian Deadlifts 5/5 Staggered Stance Good Mornings 5 Jumping Back SquatsWe will let you build to your deadlift...Read More

Wod 1 12 minute amrap Alternating full rounds8 cal row8 bench press. spot your partnerWod 214 Minutes ladder split anyway you want1 Clean1 Burpee over your bar1 shoulder to over head 155/1052,2,2, 3,3,3 and on and on and onWod 310 Minute amrapSplit anyway you want16 Kb swings16 Goblet squats16 single arm Db snatches*repeat workout from...Read More