Happy Saturday From Matt! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Noon and Afternoon Classes Only! Weightlifting Every 2 minutes, for 16 minutes (8 sets): 1 Clean Lift-Off + Clean (1 complex) A Clean Lift-Off is the first portion of the clean, 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 each...Read More

Its Thanksgiving! Smile and be thankful! ONLY 8 & 9 a.m. Classes!! Metcon 30 minute AMRAP – “30 Reps of Thankfulness” 1 Mile – Buy In Run T –Thrusters – Plate H –Hollow Body holds A -Ab Sit-ups N – (k)Nee to elbow  (AKA fast mtn climbers) K – KB Swings S –Squats – Air...Read More

Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Four Sets of: Single Arm Dumbell Press (8-10 reps) Rest 2 Minutes between sets – Metcon Against a 3-minute running clock: Row 500 Meters Dumbbell Bench Press x Max Reps  (50/35#) Rest 3 minutes, and perform a total of...Read More

SG is ready for some deadlifts Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90%...Read More

Someones happy its Monday! Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (3 reps @ 32X1) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up,...Read More

Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 30 Double-Unders 10 Front Squats (155/105 lbs) 10 Toes to BarRead More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat – Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″)Read More

Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Ring Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps Station 2 – Handstand Walk x 10 meters – Metcon Three rounds for time of: Run 400 Meters 10 Strict Handstand Push-Ups 15 Chest-to-Bar Pull-Ups 20...Read More