10am- open gym   11am- endurance   5 Intervals 400m row 40 DU 15 burpees 15 Goblet Squats * 2 min rest between rounds  Read More

AMRAP 7 Minutes   10 Hang Power Clean 135/93 15 Box Jumps 24/20   Rest 3 Minutes   Max Calorie Row in 7 Minutes   Rest 3 Minutes   AMRAP 7 Minutes 10 Pullups 10 Toes to Bar   Welcome to the Monday, Wednesday and Friday New You members!  Read More

WWPF 50 Snatches, 95/63 50 Strict HSPU 50 DU/50 DU 40 Snatches 40 Strict HSPU 40 DU/40 DU 30 Snatches 30 Strict HSPU 30 DU/30 DU 20 Snatches 20 Strict HSPU 20 DU/20 DU 10 Snatches 10 Strict HSPU 10 DU/10DU When Partner Friday gets weird  Read More

Deadlift 2-2-2   Then:   5 rounds of: 10 DeadLifts 225/153 20 wall ball 20/15   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 1-1-1   Max L-Sit   Then…   12 min ladder: 3-6-9-12-15-18-21-24….   OHS, 95/63   Burpee over Bar   Double Under  Read More

15 Minutes to a heavy Clean and Jerk   Then….   12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups   New Year Novice competition is January 7th! Sign up as a team competitor or judge!Read More

Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm   30- 20 – 10   Single leg jump squat 24/20   Toes to Rings   Alt single arm KB swing 53/35  Read More

9am – 11am: Open Gym   11am: Endurance   20 min AMRAP:   20 Burpee Pullups   15 OHS, 95/63   20 Situps   *REST 2 MINUTES   CASH OUT: 1 Mile Run   Our New You Class learning rope climb fundamentalsRead More

“Hate Your Plate” Fight Gone Bad style with 1 minute stations 3 rounds Plate pushes 45/25 (think sled low handles but worse) Plate Ground to Over head Reverse Lunge from plate Wood choppers 1 Min RestRead More

WWPF 120 cal row 60 Alt Box Jumps 40 Shoulder 2 OH, 135/93 (complete reps anyway) 20 Synchronized Toes 2 Bar 80 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar 40 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar Partner Friday!Read More