Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 *Partners will alternate rounds until 18 minutes runs out. Don’t forget to read about our new Business Owner of the Month, Tom Greco. His story is upstairs in the...Read More

Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch 30 Walking lunge 15 Pull-ups 15 KettleBell Snatch 30 Walking lunge 12 Pull-ups 12 KettleBell Snatch 30 Walking lunge 9 Pull-ups 9 KettleBell Snatch 30 Walking lunge 6 Pull-ups 6...Read More

Our massage therapist Dana Hurley will be teaching a Thai Stretching class Thursdays at 8:30am. Come check it out!Read More

12 minutes to work up to a heavy 3 rep Squat Clean Then… 4 Rounds: 5 Cleans (anyway),  205/135 10 Toes 2 Bar 15 Wall Balls Shots, 20/14 (10ft) Happy Birthday Kailee! AND…. Happy Birthday Natty Lite!Read More

Cash in: 1000m Row Then…. 5 Rounds 10 Thrusters 135/95 10 Burpees over the bar 10 KB Swings 70/53 Happy birthday to the beautiful Turkey Bacon!  Read More

15 min work up to heavy set of 3 Snatches 14.1 10 min AMRAP 30 Double Unders 15 Ground to Overhead 75/55  Read More

9 am- Yoga -no open gym at this time! 10 am- Olympic lift class with Coach Ryan 11 am-  Endurance WOD 12 noon-  14.1 WOD Endurance WOD 4 Rounds, 2 Minutes at each station Row for Calories Hand Release Push Ups Box Step Ups 24/20 Situps 2 Minute rest between rounds Don’t forget to visit...Read More

8AM & 9AM Class “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between Rounds. Post reps from each set to comments. 10AM Open WOD 14.1.Read More

With A Partner, Complete the following Rep Scheme: 42 Front Squats, 135/95 9 Rope Climbs 30 Front Squats, 155/115 7 Rope Climbs 18 Front Squats, 185/135 5 Rope Climbs                       DEC 2013                                               FEB 2014                                      Rob has lost 15lb in his first 2 month of...Read More