Pre WOD Close grip bench press 4 X 10 Workout of the Day Every 3 minutes on the minute for 15 minutes 200 meter run 20 wall ball shots (#20/#14) 5 deadlifts (#275/#195)  Read More

Pre WOD Overhead squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 20 abmat situps 15 box jumps (24″/20″) 10 sumo deadlift high pulls (#75/#55)Read More

Workout of the Day 6 rounds 1st minute: row for max calories 2nd minute: AMRAP DB clean and jerk (#50/#35) 3rd minute: AMRAP burpees 4th minute: restRead More

Workout of the Day “Murph” For time 1 mile run 100 pullups 200 pushups 300 squats 1 mile runRead More

Please note the following schedule changes for the holiday weekend Sat May 26: No 9am class Mon May 28: 1 class only… Memorial Day “Murph” 9amRead More

Workout of the Day 3 rounds for time 30 calorie row 30  power snatches (#75/#55) 30 wall ball shots (#20/#14)  Read More

Workout of the Day “Linda” For time 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 X BW) Bench press (BW) Clean (.75 X BW)  Read More

Workout of the Day “Triple 3″….. partitioned 10 rounds for time 300 meter row 30 double unders 480 meter runRead More

Pre WOD 5 rounds not for time 5 deadlifts 10-15 GHD situps Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Barbell curls (#43/#35)Read More

Workout of the Day 6 rounds for time 200 meter run 15 wall ball shots (#20/#14) 10 push press (#95/#65) 1 rope climbRead More