Skill EMOM x 12 1) Rope Climb x 2-3 (legless) 2) KB Walking Lunges x 12 (53/35) 3) 45sec Plank Hold on Rings WOD: 4rds 400m Run 20 Russian KBS (53/35) 10 Goblet Squat 5 MURead More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance Strength: OHS 5-4-3-3 EMOM x 12 1) 3-Position Snatch (high hang, mid hang, floor) 2) 30-40 DU 500m Row for timeRead More

There’s no question that setting goals can have a direct effect on your progress in the gym. Setting goals is like planning your own road map for your fitness. Getting from point A to point B isn’t always easy and may not always be a direct path, but if you have a plan, and know...Read More

Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 12 Single Arm OH KB Lunge Steps Strength: 1RM Bench Press WOD: 3min AMRAP 8 Ring Dip 10 Air Squat Rest 1min 3min AMRAP 8 Push Press (95/65) 10 Goblet Squat (53/35) Rest 1min 3min AMRAP 8 KBS (53/35) 10 Wall Ball (20/14)Read More

Mobility: 10min Athlete Choice- ask for suggestions if you are sore or have an area that needs attention Skill: HS Walk/Freestanding HS Hold/HS Hold on Wall Midline/Stability: EMOM x 9 1) 30-45sec L-sit 2) 4-6 Single Leg RDL (each) 3) Bottom-up KB Carry x 20sec each arm WOD: 2-person team Complete in any order in...Read More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 RDL Strength: 1RM Deadlift WOD: 9min AMRAP 400m Run Buy-In, then in remaining time 3,3,6,6,9,9, 12,12…etc…. Power Snatch (75/55) Box Jump (24/20)Read More

Warm-up: 200m Run then Group Barbell Jerk Warm-up Oly: Split Jerk 4@70%, 3@75%, 2@80%, 2@85%, 2@85%+ WOD: 300m Row then, 30 Ball Slam (25/15) 30 C2B 30 Reverse DB Lunges (25/15) 20 Ball Slam 20 Pull-up 20 Reverse DB Lunges 10 Ball Slam 10 Strict Pull-up 10 Reverse DB LungesRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Hollow Rock 10 Air Squat Strength: 2RM Front Squat WOD: 10 Hang Power Clean (Rx 135/95 Rx+ 165/115) 10 Lateral Burpee Over Bar 30 DU 10 Hang Squat Clean 10 Lateral Burpee Over Bar 30 DU 10 Squat Clean 10 Lateral Burpee Over Bar 30...Read More

Due to the weather, we will be closed all day Friday. Please be safe and we will see you on Saturday. As of now, the Saturday schedule remains as normal.Read More

Mobility: Lax Ball Glute & T-spine Roll Out Skill: Athlete Choice- 15min WOD: 4rds 300m Row 300m Run 100m Pinch Plate Carry 20 Russian Twists (25/15)Read More