Pre WOD Not for time 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More

Pre WOD Deadlift 6 X 3 Workout of the Day Tabata -abmat situps -squats (bottom to bottom) -MB russian twist (#20/#14) -jumping lunges *score low total of each movementRead More

Pre WOD Back squat 4 X 10 Workout of the Day For time 50 calorie row 800 meter run 40 kettlebell swings (32kg/24kg) 800 meter run 50 burpees  Read More

Pre WOD In 20 minutes, find your heaviest 1 rep snatch Workout of the Day 5 rounds for time 5 manmakers (#50/#35) 50 double undersRead More

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