Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day For time 15 power snatches (#75/#55) 30 double unders 15 wall ball shots (#20/#14) 30 double unders  Read More

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Workout of the Day “12 Days of Christmas WOD” For time 1 rope climb 2 DL’s 275/185 3 manmakers 40/25 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 40/25 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etc  Read More

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible 3 sumo deadlift high pulls (#75/#55) 3 burpees 3 overhead squats (#75/#55) 6/6/6, 9/9/9, etc……Read More

Pre WOD Deadlift 12-9-6-3-6-9-12 Workout of the Day 15 minutes as many rounds as possible 6 box jumps (24″/20″) 12 kettlebell snatches (24kg/16kg) 36 double undersRead More

Please note the following schedule changes for the upcoming holidays.. Saturday December 23 – Closed Monday December 25th – Closed Monday January 1st – Closed All other days will be normal scheduleRead More

Pre WOD Bent over double dumbbell row 5 X 10 Workout of the Day For time 500 meter row 50 pushups 400 meter row 40 pushups 300 meter row 30 pushups 200 meter row 20 pushups 100 meter row 10 pushupsRead More

Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat clean thrusters (#50/#35) 10 pullups 2:00 restRead More

Workout of the Day 10 rounds :30 AMRAP toes to bar :30 rest :30 AMRAP dips :30 rest :30 AMRAP deadlifts (BW) :30 rest :30 AMRAP handstand pushups :30 rest  Read More

Pre WOD Dumbbell snatch 12-10-8-6-4-2 Workout of the Day “Annie” 50-40-30-20-10 Double unders Sit upsRead More