[photo] We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 1 rep @ 75% *Set 4 – 1 rep @ 80% *Set 5...Read More

Super Charged Sunday! The Seven Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Diane  21-15-9 reps for time of: 225-lb. deadlifts Handstand push-ups Inbetweener Complete 10 stations, 1 minute per station, for...Read More

The Gym is Closed Today Normal Hours on Sunday Happy Holidays!Read More

Teams of two! Metcon In teams of two, alternating full rounds, complete ten (10) rounds for time of: 500 Meter Row 20 Alternating Dumbbell Snatches 20 Wall Ball Shots (20/14 lbs) Partner A will race through the row, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their...Read More

“The Eagle” Metcon “The Eagle” Eight rounds for max load of: 8 Double Kettlebell Front Squats 20-Meter Kettlebell Farmer’s Carry Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to...Read More

The Gym will be Closed Christmas Day Happy Holidays! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 1000 Meter Row 20 Box Jumps (24″/20″ – jump up, step down) 10 Wall Walks 5 Ring Muscle-UpsRead More

How are your Double-Unders?? Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Four...Read More

Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest as needed Metcon For time: 800 Meter Run 15 Thrusters...Read More

[photo] Super Charged Sunday Barbara WOD – Girl Workout 30-50 mins Five rounds:  20 pull-ups,  30 push-ups,  40 sit-ups,  50 air squats, 3 minutes rest Rahoi – Hero Workout Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees CF Open...Read More

[photo] Metcon Complete as many rounds and reps as possible in 35 minutes of: 400 Meter Run 40/30 Calories of Rowing  30 Dumbbell Shoulder to Overhead (40/25 lbs) 20 Alternating Front-Racked Reverse Lunges (40/25 lbs)Read More