Flight Simulator: Double Unders 12 Min Cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * Scale rep scheme to ability Then… 3 Rounds: 50 Air Squats 6 Muscle Ups 12 KB Swings, 70/53 Coach Jenny thrilled to find Zombie Baby’s Parents  Read more

15 Minutes to Heavy Power Clean and Push Jerk Then…. 4 Rounds 400m Run 10 Power Clean and Push Jerk 135/95 Don’t forget, the St Pukie’s Day WOD is this Saturday at 11am! We will still have our regular morning classes.  If you don’t come to the pukie wod, Catt Damon will bite your face!! We will supply the Guinness, you bring your favorite food.  Read more

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds.  Happy Birthday Steak N Eggs!Read more

4th Annual St. Pukie’s Day WOD Date: Saturday March 15th Time: 11am  Read more

9am: Yoga (no open gym) 10am: Olympic Lifting W/Ryan 11am: Endurance 12pm: Open Workout 14.2   Complete the following in any order… 2 mile run 2000m row 250 DU 3 more platforms added to the Open gym/Strength area. Please return free standing racks back to each platform when you’re done.  Read more