Strength Back Squat Waves15:00 to completeWave 1- 6@ 70%, 4@ 76%, 2@ 82%Wave 2- 6@ 76%, 4@ 82%, 2@ 88%Wave 3- 6@ 82%, 4@ 88%, 2@ 94% Conditioning Flintstones 2 RFT50 Wall Balls (20/14)40/30 Cal Row30 Toe to Bar20 Alt DB Snatches (50/35)Read More

HOLIDAY HOURS! Wednesday, last class of the day is 12:00, closed at 1pmThursday, CLOSED – Happy ThanksgivingFriday, 2 Classes ONLY, 8:30am + 10am, reservation required!!!!! **Drop Ins welcome, bring your family! Conditioning In Teams of 4“Deck of Doom”Read More

CLOSED Happy ThanksgivingRead More

HOLIDAY HOURS! Wednesday, last class of the day is 12:00, closed at 1pmThursday, CLOSED – Happy ThanksgivingFriday, 2 Classes ONLY, 8:30am + 10am, reservation required!!!!! **Drop Ins welcome, bring your family! Strength Power Snatch Complex5x on the 2:00s1 rep of 3 Pause Snatch Clean:02@ knee, :02@ pockets, :02@ catchSet 1@ 57%, Set 2@ 60%, Set...Read More

HOLIDAY HOURS! Wednesday, last class of the day is 12:00, closed at 1pmThursday, CLOSED – Happy ThanksgivingFriday, 2 Classes ONLY, 8:30am + 10am, reservation required!!!!! **Drop Ins welcome, bring your family! Strength Power Clean Complex5x on the 2:00s1 rep of 3 Pause Power Clean:02@ knee, :02@ pockets, :02@ catchSet 1@ 57%, Set 2@ 60%, Set...Read More

HOLIDAY HOURS! Wednesday, last class of the day is 12:00, closed at 1pmThursday, CLOSED – Happy ThanksgivingFriday, 2 Classes ONLY, 8:30am + 10am, reservation required!!!!! **Drop Ins welcome, bring your family! Strength Back Squat10:00 to build to heavy set of 5 Conditioning “Taco Bell” AMRAP 935 Double Unders25 Air Squats15 KB Swings (24/16kg)Read More

Strength EMOM 91 Pause Tempo Front Squat:05 Down, :02 at bottom, up aggressivelySet 1-3@ 60%, Set 4-6@ 64%, Set 7-9@ 68% Conditioning “Singled Out” 3 Rounds1:00 Wall Balls (20/14)1:00 Alt DB Snatch (50/35)1:00 Box Jumps (24/20)1:00 Alt Single Arm DB C&J (50/35)1:00 Cal Row1:00 RestRead More

Conditioning EMOM 16Odds- 15 KB Swings (24/16kg)Evens- 100m Shuttle Sprint Post WOD Midline Finisher :20 L-Sit Hold:30 Wall Facing Handstand Hold:40 Double KB Overhead HoldRead More

Strength Pause Overhead Squat :10 Pause at bottom5 sets of 1Set 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4&5 build to heavy Conditioning “Double Jointed” AMRAP 1615 OHS (95/65)30 Double Unders15 Deadlifts (95/65)30 Double UndersRead More

Gymnastics Conditioning 4 Giant Sets – rest after all movements are complete10 Horizontal Ring Rows:10-:20 Ring Support Hold Conditioning “Sea Horse” 3 Rounds for time1 Mile Bike800m Row400m Run20 Burpee Box Jump Overs (24/20)Read More