WOD

Open workout 17.3 Morning classes 5am/9am/10am Friday night lights heats start at 4:30! Men’s and women’s weights

Join us for the 17.3 announcement!!! This Friday and next Friday we have scheduled a professional photographer to capture all your lovely pain faces!!!!! so... Read More

Strength Bench press 10@60% 8@ 65% 4@70% 3@80% 2@90% Metcon AMRAP 12 min 20 Kb snatch (hang 10 each arm)(53/35) 20 Oh lunge (10 each... Read More

Competition Class Barbell Snatch complex Floor Hang Power position (All squat) Work to a max complex In 7-8 sets Strength Front Squat 5×5 @75% Metcon... Read More

Strength: Snatch complex Floor Hang Power position (All squat) Work to a max complex In 7-8 sets Metcon 10 Squat Snatch (115/75) 20 C2B Pull... Read More

Strength: Back squat 10@60% 8@65% 4@70% 3@80% 2@85% Metcon: 17 min clock 50 wall balls (20/14) 25 S20H (95/65) 50 double unders 25 cal Row... Read More

8am members Class (17.2) 9am FREE SATURDAY! 10am 17.2 heats Metcon 3RFT 30 wall balls 30 kb swings 30 box jumps 30 DB push press... Read More

Happy Birthday Amber Gretsch!! Metcon: Open workout 17.2 Who’s ready for their first Bar M-up!!????

Take note that workouts on Thursdays during the open are low intensity and low volume. You as athletes are responsible for doing only what you... Read More

Strength: Strict press 6×3 Work to heavy triple Working sets starting at 55-60% Accessory Strict pull ups 5×5 (weighted if possible) *Super set Metcon: AMRAP... Read More