Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do...Read More

Who’s ready for a nutrition challenge?  With the holidays over, what better time to reset and get back on track with healthy eating?  Here are the details for the upcoming challenge! Important Dates: Challenge Introduction and Nutrition Talk January 1/15 6:30pm The Forge Start date: January 19th End date: February 19th Requirements: Sign up at...Read More