[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 – 1 rep @ 85% *Set 6 – 1 rep @ 90% Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-UpsRead 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 a total of 2 Rounds.  Station 1: Air Squats  Station 2: Plate Russian twists  Station 3:  Plate Ground to Overhead Station 4: Flutter Kicks  Station 5:  Jumping Jacks  Station 6: Weighted Sit Ups  Station 7: Plank Push Ups  Station 8: Mountain Climber Twists Station 9: Scissor Kicks Station 10: Rest Repeat for two roundsRead 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 20th wall ball shot, Partner B starts rowing.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 your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry. Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner workRead more