Starting next week we will be adding an additional skills session or a “work on things you suck at class” at 8 am.  However, this week we will have our normal 9 and 10 class sessions.  WOD:  With a partner and a plate 45#/25# perform 3 Rds for time of: 40 Ground to Over Head 40 Squat 40 Bent over Row 20 Ax...Read More

Benchmark Friday WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Great job today everyone, it was...Read More

WOD: 3 Rds for time: Row 500 40 Ball Slams 20#/14# 30 Sit Ups 20 Push Up 10 Push PressRead More

Skill Work: 5 rds as many reps as possible in 45 seconds of: Anchored sit ups Hip extension Rest WOD Death by 10 yards: *With a running clock, the first minute run 10 yrds. The second minute run 20 yrds. Continue adding 10 yrds to the run each minute, go until you are no longer...Read More

Skill Work: 2 Rds of: Length of the gym Walk on your hands Handstand Hold (60 seconds) * There is no time component to the workout.  The handstand hold is acculuated time, and don’t rush the handstand walk make sure you get your balance and take one step at a time. WOD: Squat Clean * Every minute...Read More

Skill Work: 3 Rds For Time: 8 Ring Dips 6 Pull Ups WOD: 20-15-10-5 For Time: Thrusters 85#/55# Box Jump This WOD is a shorter metcon, therefore your goal for this should be to do the box jumps unbroken. Results: Skill Work: Aaron 3:18 Shannon 3:43 Jake: 3:33 Jolene: 4:44 Miss E: 5:08 Court: 3:03 WOD: Aaron: 8:36 as...Read More

Rest: I want to say enjoy the sun today, but that doesn’t fit! Great work yesterday! Can’t wait to see you all Monday morning! Aaron and Shannon we hope you had fun in Vegas, but not too much fun!Read More

Skill Work Kettle bell Work/Warm Up Around the World Pass KB Snatch KB American Swing KB Single Arm Russian Swing Alt KB Swing High Pull to Squat “Kettlebell WOD” As Many Rds as Possible in 15 minutes of: 5 American Swing 5 Snatch each arm 5 Shoulder Press each arm 5 Russian Swing 5 Russian...Read More

Benchmark Friday “Cindy” As Many Rds as Possible in 2o min: 5 Pull-Ups 10 Push Ups 15 Squats Extra Credit 2 Rds of: 30 Hip Extension 25 V-Ups Stretching Results: Jake 17 Rounds George 15 rounds Court 21 rounds + 5 pull-ups We want to welcome Amie and Andrea to the gym! Watch out 5:15am...Read More

June Nutrition Seminar:  Open to the Public Tuesday June 15th at 7:30 pm We will be going over the Zone diet, and also the Paleo diet. Please be on time as we don’t want to keep everyone out too late. If you have kids that you think will not be overly disruptive feel free to...Read More