Weightlifting Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-UpsRead more

*Yoga 12.1.19 Is Cancelled* Metcon In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches Rest 8 minutes, and when the running clock reaches 20:00… In teams of three, complete as many rounds and reps as possible in 12 minutes of: 100 Meter Run (short lap) 12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; non-working arm is holding dumbbell in the front-racked position while working arm performs push press) immediately followed by…  Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the run and push presses The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner...Read more

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

BLACK FRIDAY SCHEDULE: Closed until 9AM. Classes will resume as normal starting at 9AM running through close at 6:30. Metcon Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (32/24 kg) Minute 3 – 20 Russian Twists  Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 40-Second Plank HoldRead more

THANKSGIVING SCHEDULE: Open for 8AM and 9AM – Bootcamp classes only – we will be closed all other hours on Thursday Metcon 30 minute AMRAP – “30 Reps of Thankfulness”   T –The SlamballH –Hand Release Push-Ups A –Air Squats N – Negative Kettlebell Deadlifts (controlled lower)K – Knees To Elbows S –  Sit-upsG – Glute Bridges I – Infamous BurpeesV – V-upsI –Inverted Single Ring Row (2 hands on 1 ring)N – Narrow Grip Plate Floor Press G – Goblet Kettlebell Lunges *Repeat for 30 MinutesRead more