Great Times Wednesday BenchMark The Girls "Grace" 30 Ground to Overhead (Clean & Jerk) RX - 135/95 CAP 6 MINUTES Choose a load in which [...]

Great times at Costume WoD. Photos to come. "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 [...]

Strength Back Squat Take approximately 20-30 minutes to find 1RM Once you reach approximately 80% of effort increase weight at small increments. MetCon Trick or [...]

Halloween Costume WoD Wednesday Oct. 30th Strength/Skill EMOM 10 Min 3 Push Press 3 Push Jerk Weight will be approx. 80% of 1RM Push Press [...]

Skill/Stregnth Squat Snatch 10x2 Begin with approximately 60-65% of 1RM add 5lbs at each set Work on technique and speed in getting under bar MetCon [...]

Saturday October 26th No Open Gym No WoD We will be hosting Danny Camargo Weightlifting Seminar and Body Fat Composition Testing Any questions call the [...]

  NOTE NO SATURDAY WOD OR OPEN GYM Benchmark "Crippler" 30 Back Squat Body Weight 1 Mile Run

Body Composition Testing Saturday October 26th. By Appointment Wear tight clothing as to eliminate any air bubbles. ______________ MetCon Team of Two   Amrap 10 [...]

Skill Clean Complex EMOTM 12 mins 1 Deadlift 1 High Pull 1 Power Clean Weight by feel   MetCon For Time: 21-15-9 Shoulder to Overhead [...]

Strength 3x5. Front squats 60/70/80 % MetCon 20 min AMRAP of: 30 KBS 53/35 20 Box Jumps 24/28 10 Pistols (5 each leg)