REMINDER:  3:30pm, 4:30pm, and 5:30pm are CANCELED Friday 12.15.17 for the coaches to prep for the Christmas Party… – The Christmas Party will be at 6:30pm and  it will be potluck style so bring your favorite holiday dish and/or drink (healthy or not). This party is for all ages so please bring your kids!! We will have...Read More

Throw Back Thursday! Come check out the new paint job! – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (1 rep) Build over the 10 sets – Metcon Option 1 – If cannot complete Option 1 as RX – scale to Option 2 Complete rounds of 9, 7 and 5 reps for...Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max...Read More

Weightlifting Every 3 Minutes, for 12 Minutes (4 sets): Bench Press (6-8 reps @ 20X1)  – Metcon Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict...Read More

Weightlifting Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest 3 Minutes between sets – Metcon Three rounds for time...Read More

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then…In teams of two, alternating complete rounds, complete as many rounds and reps as possible in...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Snatch Lift Off + Snatch (1 Complex Building over 8 sets) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your...Read More

Weightlifting Every minute, on the minute, for 10 minutes: Shoulder Press (2 reps (Build over your 10 sets)) Immediately followed by… Every Minute, on the minute for 10 minutes: Push Press (1 rep (Build over the 10 sets))  – Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 10...Read More

Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 12 Toes to Bar 14 Ball Slams 16 Push-Ups Please note times for each of the six sets. – Metcon Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse...Read More