Tomorrow we will be hosting Girls Gone Rx all day – no classes or open gym. Proceeds from this event will help with the purchase of new equipment. Come watch ladies from across the region Compete for a Cure! Two food trucks, serving breakfast and lunch! Conditioning COACHES CHOICE!!!!!Read More

Strength 5x on the :90sClean+ Jerk+ Jerk1@ 65%, 70%, 75%, 2@ 80%, Conditioning For Time:15 Snatch (95/65)10 Rounds of Cindy15 C&J (135/95)Read More

Conditioning AMRAP 7:Bench Press50 Bench Press (135/95)50 Bench Press (155/105)AMRAP Bench Press (185/135)Rest 3 Minutes AMRAP 7:50 Front Squat (135/95)50 Front Squat (155/105)AMRAP Front Squat (185/135)Rest 3 Minutes AMRAP 7:50 Deadlifts (185/135)50 Deadlifts (225/155)AMRAP Deadlifts (275/185)Read More

Strength In a 5 Minute Window:20 Strict Handstand Push-ups40 Dumbbell Power Snatches (50/35)In Time Remaining: Max Strict Handstand Push-ups Conditioning “Fuller Circle”For Time:50/35 Calorie Assault Bike125 Double Unders2k Row125 Double Unders50/35 Calorie Assault BikeRead More

Strength Post WOD Midline: 75 Hollow Rocks Conditioning “Master Splinter”3 Rounds:400 Meter Run12 Burpee Box Jump Overs (24/20)15 Thrusters (95/65)Read More

Strength With a 10:00 Running Clock…Practice Sets:21 Banded Good Mornings25-50′ Handstand Walk Conditioning “Tummy Time”15-12-9-12-15:Toes to BarDeadlifts (205/145)Barbell-Facing BurpeesRead More

Strength 5 Rounds on the :901 Hang Snatch Hi Pull1 Hang Power Snatch 1 Hang Snatch Hi Pull1 Hang P Snatch Sets 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% Conditioning “Thumb War”5 Rounds:1 Minute Wallballs (20/14)1 Minute Hang Power Snatch (75/55)1 Minute Assault Bike Calories1 Minute RestRead More

Conditioning Teams of 2:Buy-In: 2001 Meter Row 4 Rounds:9 Rope Climbs11 Bear Complexes (135/95) Cash-Out: 2977 Meter RowRead More

Strength Gymnastics ConditioningAMRAP 6:1 Strict Handstand Push-up1 Strict Pull-up2 Strict Handstand Push-up2 Strict Pull-ups3 Strict Handstand Push-up3 Strict Pull-ups…Continue to add (1) rep to each movement until the cap is reached Conditioning “Road Trip”5 Rounds:15 Kettlebell Swings (70/53)400 Meter Run40 Double UndersRead More

Strength Overhead Squat3 Sets of 1Sets: 50-55-60%Tempo: 5 Seconds Down, 2 Seconds Pause Conditioning “Hot Mess”2 Rounds:25 Overhead Squats (115/85)35/25 Calorie Assault BikeRead More