Workout of the Day 2017 seconds as many rounds as possible 20 calorie row 17 wall ball shots (#20/#14) 20 double unders 17 sumo deadlift high pulls (#75/#55) 20 calorie row 17 box jumps (24″/20″) 20 double unders 17 push press (#75/#55)    Read More

Pre WOD Every minute on the minute for 10 minutes Even minutes: 3 deadlifts Odd minutes: 30 double unders Workout of the Day 7 rounds :40 AMRAP DB squat cleans (#40/#25) :20 rest :40 AMRAP abmat situps :20 rest :40 AMRAP burpees :20 rest  Read More

Pre WOD Every 2 minutes on the minute for 10 minutes 5 push press Workout of the Day For time 30-25-20-15-10-5 Calorie row Russian kettlebell swings (32kg/24kg) 10 meter shuttle sprintsRead More

Pre WOD 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day Alternating tabata -squats -jumping squats -lunges -jumping lungesRead More

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