Pre WOD Bench press 5 X 5 Workout of the Day 3:00 as many rounds as possible 3 kettlebell lunges passing through legs (24kg/16kg)(L+R=1) 6 goblet squats 9 KB swings 1:00 restRead more

Please note the following schedule changes for the upcoming holiday weekend Saturday 9/1: Normal schedule Monday 9/3: Closed Tuesday 9/4: Only 1 evening class at 4:30. There will be no 5:30 or 6:30 pm classes due to scheduled double under seminarRead more

Workout of the Day 4 rounds for time 400 meter sandbag run (#70/#55) 12 manmakers (#40/#25)  Read more

Workout of the Day 22 minutes as many rounds as possible 30/20 calorie Assault bike 15 burpees 100 meter farmer carry (32kg/24kg) Post WOD Alternating tabata -hollow body hold -superman holdRead more

Workout of the Day 3 rounds for time 20 hang power cleans (#95/#65) 20 front squats 20 push press Post WOD 40 barbell rolloutsRead more