September 1, 2022

Labor Day Weekend Hours:Saturday 9/3: 8am-10am Open Gym ONLYMonday 9/5: CLOSED For time:Run, 1 mi10 Dball Over Shoulder (100/70)Run, 800 m30 Box Jumps, 30/24 inRun, 400 m50 Toes-to-barsRun, 200 mGoal: Sub 25 mins Descending distances on the run along with asending reps on varying movements. The Dball over shoulder is meant to be on the […]

August 31, 2022

EMOM x 10, alternating between:10 Bike Calories + 1 Dumbbell Snatch, 70/50 lbs9 Bike Calories + 2 Dumbbell Snatches, 70/50 lbs8 Bike Calories + 3 Dumbbell Snatches, 70/50 lbs7 Bike Calories + 4 Dumbbell Snatches, 70/50 lbs6 Bike Calories + 5 Dumbbell Snatches, 70/50 lbs5 Bike Calories + 6 Dumbbell Snatches, 70/50 lbs4 Bike Calories […]

August 30, 2022

Heavy Day! Front Squat 5-5-5-5-5Bent Over Row 8-8-8-8-8Note: Superset these movements using the heaviest weight you can for each set Our heavy day for the week involves two different lifts, the Front Squat and Bent Over Row. For each one of these lifts, you can choose to build in weight or use the same heavy […]

August 29, 2022

For time:50 Wall Balls, 20/14 lbs10 Bar Muscle-ups40 Wall Balls, 20/14 lbs8 Bar Muscle-ups30 Wall Balls, 20/14 lbs6 Bar Muscle-ups20 Wall Balls, 20/14 lbs4 Bar Muscle-ups10 Wall Balls, 20/14 lbs2 Bar Muscle-upsGoal: Sub 14 mins A spicy couplet on deck for today that will be a great test of both conditioning and stamina! This accumulates […]

August 27, 2022

8am-10am: Open Gym10am: Group WOD In teams of 3, complete… AMRAP in 12 mins of:Deadlift, 225/155 lbsRow CalorieBox Jump Over, 30/24 in *Rotate through exercises as often or little as you like. 12 minute AMRAP today! Rotate exercises as often or as little as you like. The deadlift weight is moderately heavy but should be […]

August 26, 2022

AMRAP x 10:Burpee Pull Up Our shorter workout is on deck for today and this one will get spicy quickly. Start at a smooth and consistent pace and only increase your speed so long that you are feeling good. A good goal is to get a minimum of 6 reps per minute whereas others may […]