STRENGTH 8 min EMOM 1 Power Clean+ 2 Front Squat+ 1 Push Press @85% PP 1RM METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

SKILL 3 Rounds, superset: A) 20 weighted Sit-ups B) 3 Wall walks METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

METCON “Cindy” 20 min AMRAP 5 Pull-ups (Ring row) 10 Push-ups (Box edge) 15 SquatsRead More

STRENGTH 6 sets of 3 Back Squat 80% 1RM METCON “Grace” For time: 30 Clean and Jerk (135/95#)Read More

METCON 3 Rounds: 400m Run 1:1 Rest Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

STRENGTH 6×3 Shoulder Press @75-85% 1RM METCON 8 Muscle-ups 28 Snatch (135/95#) 1990m RowRead More

Monday, September 1st we will hold two classes and two classes only- 9:00am -and- 10:00am The 10:00am “Community” class is open to anyone and everyone…bring a friend, or three! We will be offering childcare for the 10:00am class as well.Read More

METCON “Jackie” For time- 1000m Row 50 Thrusters (45#) 30 Pull-upsRead More

STRENGTH A) 5 x 5 Bench Press Superset B) 5 x 5 Bent over row METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON For time: 400m Run 20 Deadlift (155/95#) 20 Kb Lunges (53/35#), held farmer style 20 V-ups 15 Deadlift 15 Kb Lunges 15 V-ups 10 Deadlift 10 Kb Lunges 10 V-ups 5 Deadlift 5 Kb Lunges 5 V-ups 400m RunRead More