Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day 4 rounds 3:00 AMRAP 3 sumo deadlift high pull (#95/#65) 6 push press 9 front squats 1:00 rest  Read more

Please note hours for the Thanksgiving holiday week Mon-Wed: normal schedule Thursday: closed Friday: 9am WOD only Saturday: 9am WODRead more

Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 push press 2nd minute: 5 ring dips 3rd minute: 10 hand release pushups Workout of the Day 20 minutes “Death by 10 meters and burpees”Read more

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 10 weighted back extensions Workout of the Day 5 rounds 2:00 250/200 meter row AMRAP dumbbell snatch (#50/#30) 1:00 restRead more

Workout of the Day Every 2:00 on the minute, complete.. 9 bent over barbell rows 6 hang power cleans 3 thrusters Post weight used to board Post WOD 5 rounds, not for time 5 barbell rollouts 1:00 front plank hold 1:00 rest  Read more