• DECEMBER ANNOUNCEMENTS

    DECEMBER ANNOUNCEMENTS

    DEC 9th @ 6:00pm - White Elephant Potluck Party! Bring friends and family, snacks, small gifts, and have a good time!

    DEC 16th @ 9am - Ugly Sweater WOD! 12 days of Christmas! Bring on the funky vests that show off your fitness!

    DEC 22nd - Open 5:30am-12:00pm.
    DEC 23,24,25 - Closed.
    DEC 26th - Open 9:00am-1:00pm.
    DEC 29th - Open 5:30am-12:00pm
    DEC 30,31 & JAN 1 - Closed.

  • 11 December 2017

    Monday December 11th, 2017

    STRENGTH:
    Back Squat - 5x2 with 2sec Pause at Bottom

    WOD:
    10:00 AMRAP
    5 HSPU
    10 Pistols
    15 Pullups

    ACCESSORY:
    Single Arm KB Press in Lunge - 4x6
    DB IYT - Youtube Link - 3x10

  • 12 December 2017

    Tuesday December 12th, 2017

    STRENGTH:
    Floor Press
    1 Rep Max

    WOD:
    For Time
    21 Calorie Bike
    21 Bar Facing Burpees
    21 Power Cleans (135/95#)
    21 Bar Facing Burpees
    21 Calorie Bike

    ACCESSORY:
    Weighted Dips - 3x8
    Hollow Hold :30 x 5 rounds

  • 13 December 2017

    Wednesday December 13th, 2017

    STRENGTH:
    3 Rounds
    15 Weighted Glute Bridges
    10 Strict Toes to Bar


    WOD:
    For Time
    30-20-10
    Power Snatches (95/65#)
    Thrusters (95/65#)
    Overhead Walking Lunge (95/65#)

    ACCESSORY:
    "Row Conditioning" - 3 Rounds
    Row 1000m - Rest 1/2 of Row Time


  • 14 December 2017

    Thursday December 14th, 2017

    STRENGTH:
    Super Slows
    - Back Squat
    - Ring Row

    WOD:
    4 Rounds for Time
    10 Power Cleans (155/105#)
    20 Lateral Box Jump With Squat (24/20")
    200m Sandbag Run

    ACCESSORY:
    Single Leg KB Deadlift - 4x8
    GHD Hamstring Lowers - 3x10

  • 15th December 2017

    Friday December 15th, 2017

    STRENGTH:
    Accumulate 3:00 in an L-Sit
    Every Drop is 3 KB Swings + 30sec One Arm Over Head Hold

    WOD:
    7:00 AMRAP
    5 Muscle Ups
    50' Handstand Walk
    1:00 Rest
    5:00 AMRAP
    5 Bar Muscle Ups
    5 HSPU

    ACCESSORY:
    Barbell Complex - 5 Rounds
    "3 Hang Cleans + 2 Push Jerks + 1 Split Jerk"


  • DECEMBER ANNOUNCEMENTS

    DECEMBER ANNOUNCEMENTS

    DEC 9th @ 6:00pm - White Elephant Potluck Party! Bring friends and family, snacks, small gifts, and have a good time!

    DEC 16th @ 9am - Ugly Sweater WOD! 12 days of Christmas! Bring on the funky vests that show off your fitness!

    DEC 22nd - Open 5:30am-12:00pm.
    DEC 23,24,25 - Closed.
    DEC 26th - Open 9am-1pm.
    DEC 29th - Open 5:30-12pm
    DEC 30,31 & JAN 1 - Closed.


  • 4 December 2017

    Monday December 4th, 2017

    STRENGTH:
    Work up to a 1-Rep Power Snatch

    WOD:
    Isabelle (135/95#)
    1:00 Rest
    7:00 Burpee Muscle-Up Max Reps

    ACCESSORY:
    3 Rounds
    GHD Supine Hold 1:00
    15 Weighted T2B

  • 5 December 2017

    Tuesday December 5th, 2017

    STRENGTH:
    Not for Time
    3 Rounds of
    100m Farmers Walk
    100m D-ball Bear Hug Walk

    WOD:
    5 Rounds
    500m Row
    20 Wallballs (30/20#)

    ACCESSORY:
    5:00 AMRAP
    10 Pistols
    10 Box Jumps (30/24")

  • 6 December 2017

    Wednesday December 6th, 2017

    STRENGTH:
    50 GHDSU
    50 Hip Extensions
    35 GHDSU
    35 Hip Extensions
    20 GHDSU
    20 Hip Extensions

    WOD:
    AMRAP 15:00
    55 KB Swings (53/35#)
    55 Pull-ups
    55 Calorie Assault Bike
    55 Handstand Push-ups

    ACCESSORY:
    8:00EMOM x 8 Thrusters (135/95#)

  • 7 December 2017

    Thursday December 7th, 2017


    STRENGTH:
    Super Slows
    -Back Squats
    -Ring Rows

    WOD:
    AMRAP 10:00
    10 Pull-ups
    15 Power Snatch (75/55#)
    30 Double Unders

    ACCESSORY:
    Bench Press - 5x5
    Weighted Dips - 3x8

  • 8 December 2017

    Friday December 8th, 2017

    STRENGTH: 
    3 Rounds
    10 Banded Lat Pull Downs
    10 Ab Roll Outs

    WOD:
    AMRAP 4:00
    3 Rounds
    12 Deadlifts (95/65#)
    9 Hang Power Cleans (95/65#)
    6 Push Jerks (95/65#)
    then
    Max Calorie Row in Time Remaining
    4:00 Rest
    AMRAP 4:00
    2 Rounds
    12 Deadlifts (135/95#)
    9 Hang Power Cleans (135/95#)
    6 Push Jerks (135/95#)
    then
    Max Calorie Row in time Remaining
    4:00 Rest
    AMRAP 4:00
    1 Round
    12 Deadlifts (155/105#)
    9 Hang Power Cleans (155/105#)
    6 Push Jerks (155/105#)
    then
    Max Calorie Row in Time Remaining

    ACCESSORY:
    Front Squat - 3x8
    Single Arm DB Split Jerk - 6 Singles

  • DECEMBER ANNOUNCEMENTS


    DECEMBER ANNOUNCEMENTS 

    December 1st, 2017
    Next Fundamentals Bootcamp 
    Month long class
    Mondays, Wednesdays, & Fridays
    6:30a.m. or 6:30p.m.
    These times do not work? Let us know!
    Sign Up Here

  • 27 November 2017

    Monday November 27th, 2017

    STRENGTH:
    Sumo Deadlift 3x8

    WOD:
    "Helen"
    3 Rounds
    400m Run
    21 KB Swings
    12 Pullups

    ACCESSORY:
    5 Rounds of
    3 Muscle Ups + 5 Dips
    10 V-Ups

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