WOD 17 min AMRAP of: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120 One barbell.  You must change weights.  Must g... Continue Reading

Open Gym today 5:15-7:15am & 5-7pm WOD “Fight Gone Bad” Burpees Push Press (75/55) Box Jumps (20/24) Sumo Deadlift High Pull (75/55) Wall Ball (15/20) *In this workout you move from each of five stations after a minute.The clock does not r... Continue Reading

Happy New Year!! No classes today Wishing you all an amazing 2014!  hopefully you all made some resolutions, cause we are all about accomplishing GOALS in 2014. Get ready for a new challenge and a clean GOAL board for you all to start fresh.

Wod 1- EMOTM x 10 3 squat cleans + push ups – you choose the weight Ninjas:  complete 8 push ups & push the load on the SC Beasts:. Start with 12 push ups. Goal is to hold 12 Each rd. scale back the weight on the cleans & focus on push ups ... Continue Reading

SWOD 1 Rep Max Front Squats WOD 3 Rounds For Time 10 C2B pull ups 10 Front Squats (115/165) 10 Burpees Holiday Schedule Tuesday: 5:15 am 6:15 am 8:30 am No evening class Wednesday – New Years Day – CLoSED Thursday: Open Gym – 5:15-7:15am... Continue Reading