Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome!   Strength: Strict Press 5 @ 60% of 1-Rm 5 @ 65% 3 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%   For quality   Endurance: 3:00 Row 1:00 Rest 3:00 Bike 1:00 Rest 2:00 Row 1:00 Rest 2:00 Bike 1:00 Rest 1:00 Row 1:00 Rest 1:00 Bike     For total calories   Post results and experiences to commentsRead more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome! Tuesday 1730 class cancelled tomorrow. We are sorry for any inconvenience!   Conditioning: 10 Plate push-ups 10 Alternating dumbbell snatches (50/35) 20 Crossover single-unders 10 GHD Sit-ups 10 Wall ball shots (20/14)@(10/9) 150′ Farmer carry (2 x 50/35)   8 Rounds for time (35:00 cap)     Post results and experiences to commentsRead more

Join us TODAY for a FREE class at 0900! No experience needed and everyone welcome!   Conditioning: 3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories row   …Rest 3:00 and then…   3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories bike   …Rest 3:00 and then…   3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories ski   For time     Post results and experiences to commentsRead more

Black Friday WOD at 0900 only. Regular classes resume Saturday. Join us this tomorrow, 25 Nov, for a FREE class at 0900! No experience needed and everyone welcome!   “Black Friday” Partner WOD 20 Clean and Jerks* (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Sit-up Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (72/52) 20 Deadlifts (325/213)   For Time Compare to Friday, 25 November 2022   *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs...Read more

Happy Thanksgiving! Gym closed today. One class at 0900 on Friday, 24 Nov. Join us this Saturday, 25 Nov, for a FREE class at 0900! No experience needed and everyone welcome!Read more