We have Currently canceled All Morning Classes.  Please Check Back Here or our facebook page for updates on  our 12:00pm and other afternoon and evening classes.    Push Press  3-3-3 Then JT* 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post Loads and Times to Comments. *There are plenty of ways to scale JT for a Home Workout if all classes are closed.  Please ask if you need help.Read more

10 min to find a heavy Snatch Then… 7 min ladder: 1-2-3-4…. OHS, 135/95 Box Jumps, 30/24 —-Rest 2 Min—- 3 min max DU Need a spot?Read more

10 Minutes to work up to a heavy Clean and Jerk Then…. 7 Minute Ladder (increase by 1 rep of each movement per round) 1 Front Squat 185/135 (Front squats come from the ground) 1 Ring Muscle Up 2 Front Squats 2 Ring Muscle Ups 3 3 4…….. 2 Minute Break Then…. 3 Minutes Max Bar Muscle Ups Then……with no rest 3 Minutes Max Burpees Zombie Baby’s sister in Cozumel  Read more

Bring Sally Up:  the coach will cue the song and you will squat everytime the song says down.  Simple 🙂 SEE VIDEO of WOD DEMO HERE RX 135/95 scale weight, using just a bar can be challenging   Then: 15min AMRAP 10 Supine Ring Rows (feet up on a box level with height of rings) 5L/5R Box step-ups 20″ box 53/35 KB (KB should be held in opposite hand of leg stepping up with suitcase style at side of the body)Read more

9am- Yoga 10am- Olympic Lifting with Coach Ryan 11am- Endurance WOD Hard Cindy AMRAP 25 Minutes 5 Strict Weighted Pullups 35/17.5 10 Ring Pushups 15 Weighted Squats 45/25 Every 5 Minutes 50 Double Unders     Alex The Alien goin for it with the same weight as my grandmaRead more