Warm up-3 Rounds Run 2006 steps Samson Stretch30 Second bottom of squat hold4 Toes to bar or progressionsA long workout...Read more

As we do every Labor Day, the workout out of the day is the hero wod Hot Shots 19. On...Read more

Sunday Sunday Sunday FUNdayWod 110 Minute Amrap3 Man Makers 70/50Run 200mWod 29 Minutes Amrap14 DB snatches alternating 14 Sit ups14...Read more

8amlast week we rowed, biked, ran.. this week it’s all run5k Race! it’s been awhile, lets do this. Much easier...Read more

Warm up3 rounds 10 0HS with pvc200 m run5 Pull upsTake 15 Minutes to work on your overhead squats. You...Read more