WOD: For Time: 2000 Meter Row 120 Double-Unders 1600 Meter Run PureFit: 1000 Meter Row 100 Single-Unders 800 Meter Run MWOD: PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage g... Continue Reading

Independence Day!!!!! Gym will be closed.  Enjoy the holiday.

WOD: In honor of 7-4-1776 7 rounds (month) 4 cleans 185/135  (day) 17 push ups (year) then 76 Double or Single-Unders (year) Purefit: 7 rounds (month) 4 med ball cleans  (day) 17 kb swings (year) then 76 M. run (year) MWOD: PreWOD:  Calf Stretch w... Continue Reading

WOD: Deadlift Build to a Heavy Single AMRAP 12: 6 Handstand Push-ups 9 Deadlifts (225/155) 200m Run PureFit: AMRAP 12: 6 Push-ups 9 KB/DB Deadlifts 100m Run MWOD PreWOD:  Glute-Hamstring Bridge, 10 slow and controlled both feet on ground, bridge up and ... Continue Reading

Team WOD Teams of 2; For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) *100/70 Calorie Bike/row 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) *140/100 Calorie Bike/row 1 Round: 30 ... Continue Reading