Open gym from 6 a.m. – 9 a.m. WOD “12 days of Christmas” 1  power clean (95/135) 2  HSPU 3  front squats (95/135) 4  SDLHP w/ kb (55/75) 5 pull-ups 6 box jumps (20/24) 7 burpees 8  push-ups 9 wall balls (15/20) 10  kb swings 35/55 11 deadlifts (95/135) 12 thrusters (95/135) Looks like; 1 […]

WOD 30 snatch for time 95/135 SKILL 10 minute AMRAP of; 10 chest to bar pull-ups (scale reps to be challenging for you) P.S. If anyone has borrowed jump ropes to take home for practice please return them to the gym, thank you! Holiday Schedule Christmas Eve: open gym from 6-9am Christmas Day: no classes Thursday 12/26: No […]

1.  Metcon 10.9.8.7.6.5.4.3.2.1 reps for time of: Deadlift, 255/175 Burpee Box Jump, 24/20 – 2.  Skills AMRAP 5 of:  20 unbroken Double Unders Holiday Schedule Christmas Eve: open gym from 6-9am Christmas Day: no classes Thursday 12/26: No classes Friday 12/27: regulate schedule New Years Eve:  5:15 am 6:15am 8:30am no evening class – you are welcome to any […]

Rest Day! Please take advantage of our amazing Mobility instructor today. We know you are all beat up so get in here and take care of business at 5:30. Striking with Beau at 6:30. Come experience “Fight Night” – 60 sec of adrenaline. Never been in a fight? Never too late to start!   Holiday […]

1. For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Muscle ups  ( sub dips) 2. Clean and Jerk EMOMx12 First 3 minutes:  4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third 3 minutes: 8 Clean and Jerks, Moderate Final 3 Minutes: 10 Clean and […]