Sunday Funday from Coach Danny – Metcon Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 secondsRead more

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 lift-off. After your lift-off, reset and perform a full clean. – Metcon For time: 10 Power Cleans (185/125 lbs) 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs) 400 Meter Run 30 Wall Ball Shots 20 Pull-Ups 10 Power CleansRead 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 G – Glute Bridges I – Incline Single – Ring Rows (AKA normal ring rows with 1 ring) V -V-ups I – Infamous Burpees N -Narrow Push-ups (AKA Diamond push-ups) G – Goblet KB LungesRead 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 four sets; note reps achieved in each set.Read more