We are closed MONDAY to honor Memorial Day…Howerver Coach Trotter has offered to open the gym @ 9am for any of those that would like to take on MURPH 1 mile run 100 Pull ups 200 Push ups 300 Body Squats 1 mile Run *The pull ups, push ups & squats can be broken up […]

Strength – M/E Lower Rack Pull Watch Video  Conjugate A1) Bands from front Good Mornings (one leg infront) 3×8 each leg B1) Banded GHD 3×10 C1)Banded march on rings (march for 1:00/good mornings 30sec) x2 D1) PVC Stiff legged snatch grip DL 2×50 D2) ME T2B x2 GPP 4 Power Cleans 100 M sprint (Mailbox) […]

Hey guys there will be no mobility tonight. Sorry for last minute cancel! Get on your rollers and balls tonight! Enjoy your families 🙂 see you next week

On this beloved day of REST make sure to take care of yourself. Lots of water, recovery food and don’t forget about MOBILITY tonight @ 12pm & 5:30pm

Strength Power Snatch/Hang Snatch 5×1@ 50% Power Clean/Hang Clean/Split Jerk 5×1 @ 50% *This is for perfect form WOD In teams of 3: Partner 1: Runs 5 Stairs (Down & UP = 2) Partner 2: Box jumps on tire Ladies you get this one   Guys you get this one. Partner 3: You will drag […]