Gym is temporarily closed. Try this workout at home. If you need to borrow some equipment let us know.

Warm up with 3 sets of
10 push ups
10 squats with a 1 second hold at the bottom
10 sit ups
200m run

wod for time

80 Air Squats

50 sit ups

40 Push-Ups

800 meter Run

40 Push-Ups

50 sit ups

80 Air Squats

Still temporarily closed.
Watch the facebook page this week for updates about the gym.

Here’s a fun one you can do at home with a db or barbells.
Be sure to warm up with a run and some db or barbell snatches at a light weight

5 Rounds for time
20 Alternating Db snatches OR 10 barbell snatches
Run 400 meter (or row or ski)

At home workout

Warm up-
warm up
3 rounds
run 1 minute (30 seconds out, 30 seconds back)
10 push ups
10 sit ups

Strength if you have a barbell at home
5 sets of 4 front squats at about 75 percent

Wod-
5 rounds
In 2 minutes perfrom
-20 kb swings or 20 db hang clean and press (10 each arm)
-then in the remainder of the 2 minutes burpees over your dumbbell
Rest 1 minute then repeat.

Gym is closed this week.
try this at home workout


Amrap 7 minutes
12 single arm db thrusters (5 each side)
12 sit ups

Rest 5
7 minute amrap
12 single arm db snatches
12 push ups

At home workout to try. Gym is closed this week.

Complete as many rounds as possible in 23 minutes:

16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans

125 lb 185 lb

*Scaling
Scale weight
If you have only dbs do db power cleans. If you have only a single db do 3 or 6 on each side from the hang depending on the weight of your DB do more with lighter weight or less with heavier weight.