4 rounds for time: 200m run 5 Ring dips 10 Pull-ups 15 Box jumps (24/20″) 200m Run Rest 2 minRead More

Strength 10 minutes to find a Heavy single Snatch (squat) METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-upRead More

METCON 1000m Row Rest 2 min 5 min AMRAP: 10 KB Swing (35/26#) 10 Wallballs (14/10#) Rest 2 min 1000m RowRead More

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON 20 min AMRAP 5 Push-ups 10 Sit-ups 15 SquatsRead More

Strength 10 min to find Heavy single Clean and Jerk METCON “Jackie” 1,000m Row 50 Thrusters (45#) 30 Pull-upsRead More

NEW MORNING CLASS SCHEDULE! We will be splitting the 6:00am class into a 5:15am and 6:15am class Monday, Wednesday and Friday beginning March 31st.Read More

For time: 18-15-12-9-6-3 Kettlebell Swings (35/26#) Toe-to-bar BurpeesRead More

Open 14.5 For Time: 21-18-15-12-9-6-3 Thrusters (95/65#) Bar-facing-burpees 20 min time cap  Read More

METCON 2 Rounds for time: 40 Sit-ups 400m Run 40 Russian Twist (35/26# kettlebell) 400m RunRead More