Mobility: Shoulders Skill: Muscle Up progressions (If you are proficient at MU, then take 10min to work on an EMOM) Prehab/rehab: 2 sets IYTW’s + 8 Single Leg RDL 2-person team 5rds each 300m Row 30sec Plank Hold 30sec Dead Hang Hold (from rig)Read More

Warm-up: 200m run then 3rds of: 8 Good Morning (45/35) 8 Back Rack Lunges 8 Bird Dog Strength: Deadlift 10 x 60/65/70% EMOM x 15 1) 15 Russian KBS (53/35) 2) 10 Box Jump Overs (24/20) 3) 8 Burpee To 6” TargetRead More

Warm-up: 200m run then 3rds of: 10 Shoulder Taps 10 Strict T2B @3111 Strength: 1a) Press 3×8 @ 70% 1b) Ring Pull-up 3×6 reps Every 4min for 4rds 400m Run 10 Push Press (115/75) 10 C2BRead More

Reminder: Winter Park Cryosauna is open for business starting this evening at 5:30pm. Click here to make an appointment and please fill out our online waiver here before arriving. Warm-up: 200m run then 3rds of: 8 Glute bridge w/ kick out 5 OHS 5 Snatch Balance (pvc) Strength: Back Squat 10x 60/65/70% Oly: Every 90sec...Read More

Enjoy the holiday with friends and family. We will see you back at the gym Saturday morning!Read More

Reminder that we are open for a half day today: 5am, 6am, 9:30am and 12pm. We will be closed on New Year’s Day and reopen for a normal schedule on Saturday. See you in 2016! Warm-up: 200m run then 3rds of: 30sec Bamboo Bar OH Hold 10 Hollow Rock 10 Arch Strength: Press 5-4-3-3-2 WOD:...Read More

T.U.P 15-12-9-6-3 Power cleans (135/95) Pull-ups Front squats (135/95) Pull-ups Finish: 3 sets 20-25 Banded Hamstring Curls 30sec Box Shoulder Stretch U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old,...Read More

Warm-up: 200m run then 3rds of: 12 Shoulder Taps 30sec L-sit 8 Narrow Grip OHS Strength: 5 sets Push Press + Push Jerk + Jerk (build) WOD: EMOM x 15 1) 8 Burpee Box Jump Over (24/20) 2) 15/12 Cal Row 3) 5 Strict HSPU + 10 Ball Slam (25/15) Finish: 2 sets IYTW’sRead More

Warm-up: 200m run then 3rds of: 10 Bird Dog 10 OH Plate Step-up 10 Hollow Rock Strength: 1a) Back Rack BB Lunges 3 x 10 (total) heavy 1b) Weighted Chin-up 3 x 6 WOD: 400m run Then 21-15-9 Deadlift (225/155) T2B Then 400m runRead More