Back Squat: 3 x 5 (%70-80% of max) Then… 12 min AMRAP: 15 Push Press, 115/75 15 Box Jumps, 24″/20″ 15 Toes 2 Bar Then… For Time: 800m Run Tire Flipping Tripp            Read more

EMOM 7 Minutes 1 Power Clean 1 Hang Power Clean 1 Push Jerk Then…… 10 Minute Ladder 1 Power Clean 205/145 1 Ring Muscle Up 2 Power Cl 2 Ring Muscle Ups 3 Power Cl 3 Ring Muscle Ups ……….. Then…. 400m Sprint Happy birthday to Diet Koch!!Read more

We are celebrating 5 full years and we want to celebrate with the people who have made it possible. Please Join us Saturday August 2nd  for a 10am workout and party afterwards!  Read more

Tire Flipping –  3 min max effort flip of the tire of your choice. Then… ::30 Minutes:: Complete as many  3 min AMRAPS w/2 min rest after each one. 5 Pull-ups 10 Push-ups 15 Air Squats Work as fast as possible through each 3 min AMRAP  Read more