Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead more

First Friday of the Month! Bring your Friend for Free! *There will be No Beer Garden this Friday* Weightlifting Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Rest 2 Minutes Metcon Four rounds for time of: 50 Double-Unders 20 Dumbbell Push Presses (40/25 lb DBs) 20 Weighted Sit-Ups *Dumbbell Push Press – Using two dumbbells, pressing both at the same time.Read more

Weightlifting Every 90 seconds for 15 minutes (5 sets): Station 1 – Bent Over Barbell Rows x 8 Reps Station 2 – Glute Ham Raise x 10 Reps Metcon “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk CAP: 10 MinutesRead more

Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on the minute, for 4 minutes: Back Squat x 2 reps @ 80% Metcon For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Time cap = 12 minutesRead more

Gymnastics Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions Metcon Two sets for max reps of: 90 seconds of Double Unders  Rest 30 seconds 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 secondsRead more