STRENGTH Squat Clean- 7 sets of 2 at 80%   METCON “Grace” 30 Clean and Jerk (135/95#)Read More

STRENGTH 8 min EMOM 3 Back Squat @80%1RM   METCON “Helen” 3 rounds for time: 400m Run 21 kb Swing (53/35#) 12 Pull-upsRead More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 6 min, then: 1000m Row for timeRead More

Strength Back Squat: 8 reps at 70-75% 6 reps at 75-80% 4 reps at 80-85% 2 reps at 90% Shoulder Press 3 sets of 8 reps at 70-75%   METCON “Annie” 50-40-30-20-10 Double unders Sit-upsRead 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 “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-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

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

Strength 8 min EMOM 1 Power Clean+1 Push Press+ 1 Split Jerk METCON 5 rounds for time: 10 Back Extension 15 Sit-ups 400m Run Rest 2 minRead More