Snatch 3-3-3   Then:   5 Rounds for Time: 20 Kettebell Snatch (53#/35# – 10L/10R) 15 Box Jumps (24/20) 20 Pushups   Post Loads and Times to ZEN and Comments:  Read More

Deadlift: Test 1RM   Then….   3 Rounds: 1:00 Wall Sit, 70/53 21 OHS, 70/53 (Switch arms as needed)   1:00 Handstand Hold 15 Strict Handstand Push-ups   1:00 Dead Hang Hold, 20/14 9 Strict Pull-ups, 20/14     The Hutch WOD is this Sunday 4/28!      Read More

Join us Sunday 4/28 for the Hutch WOD to honor past member Dave “Hutch” who lost in battle with prostate cancer last year. This workout was created in his honor. We hope to see you there.  Read More

REGISTER YOUR FRIEND FOR THIS THIS CLASS HERERead More

15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153 or 85% of Part 1  Read More

TWOW: 1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict...Read More

Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 BurpeesRead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance WOD: AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Weighted Box Step Ups 45/25lbs 20 Burpee onto plate 45/25 10 Wall Climbs 400m Run  Read More

There are no classes today due to the Butterfly Run 5k or 1mile Fun Run. There will be open gym from 9-11 NOT SIGNED UP? CLICK HERERead More

WWPF   42 Ground 2 OH, 155/93 30 Planking Burpees (partner holds plank/mix anyway) 18 Strict Pull-ups (partner hangs from bar/ mix anyway)   30 Ground 2 OH, 185/123 30 Alt Target Burpees 18 Alt Strict Pull-ups   18 Ground 2 OH, 215/143 30 Synchronized Burpees Over Bar 18 Synchronized Strict Pull-ups   Time is...Read More