Metcon In teams of two, complete the following for time:300 Wall Ball Shots4000 Meter Run5000 Meter RowRead More

                      Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean (1) Build to today’s heavy complex.   Metcon Every minute, on the minute, for 12 minutes (4 sets) of:Minute 1 – 50 Double-UndersMinute 2 – 12 Toes to BarMinute...Read More

FREE YOGA ON SUNDAYS! Don’t forget to give your body some love! We have a new instructor – Katie Pate! For those of you who do not know her, she’s a badass first off but also a long time member who has made her way back to us! Come check out her class!   Metcon...Read More

  Metcon   “Baseline” 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups   WeightliftingEvery 2 minutes for 16 minutes (4 sets each):  Station 1 – Landmine Rows – each arm (6-8 Reps) at 2111  Station 2- Hollow Body Hold or Hollow Rocks – Accumulated 45 – 60 seconds  Read More

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (4) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will...Read More

  Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Shoulder Press  Set 1 – 5 reps @ 75%Set 2 – 3 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 3 reps @ 87%Set 5 – 2 reps @ 90%Set 6 – 1 reps @ 95% Every 2 Minutes for 4...Read More

Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)50 Double-Unders   Weightlifting Three sets of: Single-Leg Deadlifts  (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side) Rest 60 seconds  Read More

  No regular classes on Memorial Day! Join us at for Murph and BBQ 🏃‍♂️🍗 Heat times and Lane assignments are listed below.   “Memorial Day Murph”   For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run   In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...Read More

Metcon   In teams of three, complete as many rounds as possible in 15 minutes of:6 Dumbbell Hang Power Cleans (40/25 lbs)6 Burpee Box Jump-Overs (24″/20″)   Rest EXACTLY five minutes, and then..   In teams of three, complete as many rounds as possible in 15 minutes of:10 Dumbbell Push Presses (40/25 lbs)20 Kettlebell Swings...Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squats (4 reps @ 32X1)   Metcon For time:1200 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)800 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)400 Meter Run  Read More