Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 *Partners will alternate rounds until 18 minutes runs out. Don’t forget to read about our new Business Owner of the Month, Tom Greco. His story is upstairs in the lounge.Read more

Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch 30 Walking lunge 15 Pull-ups 15 KettleBell Snatch 30 Walking lunge 12 Pull-ups 12 KettleBell Snatch 30 Walking lunge 9 Pull-ups 9 KettleBell Snatch 30 Walking lunge 6 Pull-ups 6 KettleBell Snatch Post Loads and Time to comments:Read more

Our massage therapist Dana Hurley will be teaching a Thai Stretching class Thursdays at 8:30am. Come check it out!Read more

12 minutes to work up to a heavy 3 rep Squat Clean Then… 4 Rounds: 5 Cleans (anyway),  205/135 10 Toes 2 Bar 15 Wall Balls Shots, 20/14 (10ft) Happy Birthday Kailee! AND…. Happy Birthday Natty Lite!Read more

Cash in: 1000m Row Then…. 5 Rounds 10 Thrusters 135/95 10 Burpees over the bar 10 KB Swings 70/53 Happy birthday to the beautiful Turkey Bacon!  Read more