Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Front Squat x 7 Skill: WOD: AMRAP in 8 Minutes: 2 Rds 5 Deadlifts 10 Burpee Rest 45 Seconds Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Front Squat x 7 @ 75% of 1...Read More

There are certain times in life when you get to truly see how all the hard work in the gym pays off.  For Mel this was one of those times.  “Max beer stein hold.”  Lookin like a BOSS!!! Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Perform For Time: 800m...Read More

Essentials Strength/Skill: Warm up: 2 Sets: Banded Star Dill x 8 ea (legs & arms) Strength: 4 Sets: Hip Ext. x 10-15 30-45 Seconds Plank Hold Skill: WOD: Benchmark Friday “Helen” 3 Rds For Time: 400m Run 21 KB Swings 12 Pull Ups Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: 2 Sets: Banded Star...Read More

Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength: 4 Sets: (Every 90...Read More

Essentials Strength/Skill: Warm up: 2 Sets: High Hang Muscle Clean x 3 Hands Free Front Rack Jerk Dip x 3 Push Press x 3 Push Jerk x 3 Strength: 5 Sets: (Every 90 Seconds) Hang Power Clean + Dip + Push Press + Push Jerk Skill: WOD: 4 Sets: (New Set Every 4 Minutes) 200m...Read More

Our goal since we opened the gym is to offer every athlete that comes into the gym the best training and most convenient training schedule that we can.  With that said we’ve had several inquires about a few things concerning the schedule and additional classes.  First is offering an additional yoga class on Sunday mornings...Read More

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps) Overhead Backwards MB Toss x 5 Skill: WOD: 5 Sets For Reps: 10 Bench Press 10 Pull Up/Supine Row Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: High Box...Read More

Schedule Reminder:  The 6:15 pm class is cancelled.  Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga. Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength:...Read More

Essentials Strength/Skill: Warm up: 2 Sets: Strict Pull Ups/Row x 3-6/8-10 Handstand/Plank Hold x 30-45 Seconds Double Unders/Single Unders x 20-30 Strength: 2 Sets: (EMOM) Hands Free Jerk Dip x 3 @12X1 (Bar on Front Rack with arms extended, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause) 2...Read More

Essentials Strength/Skill: Warm up: 3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements) Banded Sit Up Banded Good Mornings Partner Plank Hand to Hand Slaps Strength: 7 Sets: (EMOM) Goblet Squat x 3 Skill: WOD: In teams of 2 Perform For Time: (only one partner working at a time) 100 Pull Ups/Rows 400m Run...Read More