Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am NO Barbell Club this weekRead more

Strength Five sets Shoulder Press (2-4 reps @ 21X1) Rest 90 seconds Weighted Pull-ups (2 reps @ 21X0) Please be mindful of the tempo. Two full seconds on the lower, explosive pull up to get your chin over the bar. Rest 90 seconds   Conditioning Complete rounds of 21, 15 and 9 reps for time of: 115/75 lb Shoulder to Overhead Pull-Ups Take the push press from the ground, not a rack.Read more

  The gym will be closed today for Christmas. We hope you guys have a wonderful day spending time with family and friends! Merry Christmas, everyone!Read more

Side planks for everyone!   Christmas Week Schedule Reminder: Wednesday 12/24 (Christmas Eve)- Morning and Noon Classes: Open Afternoon: Closed Thursday 12/25 (Christmas Day)- CLOSED ALL DAY Friday 12/26– Regular Class Schedule Resumes   Conditioning In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Pull-Ups x 5 reps Burpees x 5 reps Rest 5 minutes, and then… As many rounds and reps as possible in 10 minutes of: Row 150 Meters Heavy Kettlebell Swings x 15 repsRead more

Have you met Coach Kayla yet? Here she is leading a class through a “Snatch” progression!   Christmas Week Schedule Reminder: Wednesday 12/24 (Christmas Eve)- Morning and Noon Classes: Open Afternoon: Closed Thursday 12/25 (Christmas Day)- CLOSED ALL DAY Friday 12/26– Regular Class Schedule Resumes   Strength Three rounds Deadlift (6-8 reps) Rest 90 seconds Ring Dip (12-15 reps) If 15 ring dips is easy, add weight, and perform dips on Matador bars Rest 90 seconds   Conditioning Against a two minute running clock, complete as many rounds and reps as possible of: 155/105 lb. Deadlift x 12 155/105 lb. Hang Power Clean x 9 155/105 lb. Jerk x 6 Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.Read more