STRENGTH 3×8 Back Squat @70-75%   METCON “Jeremy” 21-15-9 Overhead Squat (95/65#) BurpeesRead More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (53/35#)Read More

STRENGTH 7 sets of: Power Snatch (2 sec pause at knee)+ Hang Squat Snatch METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

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

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

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

SKILL 1) A) Accumulate 1 min L-sit or B) Accumulate 3 min Plank on forearms Then, 2) Accumulate 2 min of Superman hold METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-upRead More

STRENGTH 15 min running clock: 8 min to find a 1 Rep max Front Squat then, 7 min to complete 3 sets of 3 at 80% new 1RM METCON “Fran” For time: 21-15-9 Thrusters (95/65#) Pull-upsRead More