WOD

No Class Today.  Happy New Year!  

Regular schedule all day.   No classes January 1st.   1) Row 2k for time   2) Bench Press. Week 5 5 @ 65% 5 @... Read More

Deadlift 3-3-2-2   For Time Ascending Ladder by 1 each round for 12 minutes 1 Power Clean 1 Jerk 1 Muscle Up Men 205  Women... Read More

Back Squat. Week 5 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause @ 65%   AMRAP 10 15... Read More

1) 10 Minutes to build to max Push Press from floor   2) 5 Rounds for Time 8 Power Clean (135, 95) 40 Double Unders... Read More

Open Gym 10am-Noon & 4pm-6pm Structure to follow: 1) 20 EMOM Odd Minutes Gymnastics Goat 1 Even Minutes Gymnastics or Non Barbell Goat 2  ... Read More

No Classes today.     MERRY CHRISTMAS!

Holiday Schedule 24th Rolling open gym/class 9am-Noon.  Get in when you can and hit today’s WOD!    25th Closed 26th Open gym 10am-noon &  4pm-6pm only... Read More

1) Max Chest to Bar Pull Ups   2) Every 90 Seconds for 15 Minutes Complete One Set of Complex @ 60% 1RM Push Press... Read More

Additional focus this week will be on rest and recovery.  Recovery is what allows the body to replenish energy stores and repair damaged tissues that... Read More