Partner WOD! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of: 30 Mountain Climbers  25 Slamball Russian Twists (30/20 lbs)  20 Goblet Slamball Squats (30/20 lbs) 15 Slamballs (30/20 lbs)  10 Hand Release Push-Ups *Partners are alternating full rounds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

In years past we have been closed on 4th of July to perform Clovis. We will be open this year and running normal Saturday classes. If you would like to perform Clovis on your own, feel free to come in and complete it on the open gym side. You must be finished by noon when the gym closes.  Clovis:  For time:  Run 10 miles 150 Burpee pull-ups  Partition the run and burpee pull-ups as needed. Normal Class will be as Follows (for Bootcamp):  Three Rounds, for max reps: 2 Minutes of Lunge Matrix (Forward, backward, lateral, bowler, switch legs) 2 Minutes of Dumbbell Devils Press (or Burpees) 2 Minutes of Weighted Step Ups (or unweighted) 2 Minutes of Core Movements – Choose your own adventure 2 Minutes of Rest Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after...Read more

Front Squats! Weightlifting Five sets of: Front Squat x 3 reps @ 85% Rest 15 seconds Front Squat x 5 reps @ 75% Rest 2-3 minutes Metcon “CrossFit Games Open Event 20.2” Complete as many rounds and reps as possible in 20 minutes of: 4 Dumbbell Thrusters (50/35 lbs) 6 Toes-to-Bar 24 Double-Unders Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

Who loves Dumbbell Snatches?? Metcon Four rounds for time of: Run 800 Meters 20 Dumbbell Snatches (50/35lb) 10 Dumbbell Box Step-Overs (50/35lb to 24″/20″) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more

Strict Press! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Strict Press x 2 reps Metcon Complete as many rounds and reps as possible in 15 minutes of: 20 Calorie Row 15 Push Presses (95/65 lbs) 10 Pull-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead more