Saturday 12/23 – Regular Schedule “12 Days of Christmas WOD” starting at 9am Open style arrivals through 10:30am.  Show up and jump into a heat! Sunday – 12/24 Christmas Eve 9:00am WOD only Monday – 12/25 Christmas Day – CLOSED Tuesday – 12/26 Noon, 4:30 and 5:30 classes Monday 1/1/18 – Officially Closed, check FB Page for unofficial New Years Day workouts.Read more

Take about 15 minutes to build up to a heavy 5 rep front squat. Add weight as you progress when sets look and feel good. Treat the met-con as an 80% sprint, its too long to come out firing, but its too short to pace. Scale pull-ups so that it is no more than a 2 minute station each round. Strength Front Squat 5,5,5 4 Rounds for Time 10 Hang Squat Cleans (115/75) 15 Pull-upsRead more

Start out today with a 1K row buy in, once your done, move through 3 body-weight movements and some kettle-bell swings for a long burner today. AMRAP in 20 Minutes Buy In 1K Row 20 Box Jumps (24/20) 10 Handstand Push-ups 20 Kettlebell Swings (53/35) 30 Air SquatsRead more

Alternating EMOM x 10 A. Strict Pull-ups (work :30-40) B. Double Under Practice (practice , 20,30 or 40) AMRAP in 12 Minutes 6 clean and jerks (135/95) 8 Toes to Bar 10 Burpees Over BarRead more

Strength Take 15 minutes to build to a heavy 2 rep Thruster Conditioning 4 Rounds For Time 15 Kettlebell Swings (53/35) Row 15/12 Calories 15 Dead lifts (135/95)  Read more