- STRICT GYMNASTICS - 5 sets: 3-5 Strict C2B Pull-ups 1 Wall Walks 3-5 Wall Facing HSPU *all for quality. Rest as needed in between sets. *use bands or work on negatives as necessary. - [...]

*Join us tonight for 2 specials classes Hosted with Battle Cancer ahead of our event in November! Register for 5:15pm and 6:15pm - WEIGHTLIFTING - Power Clean 5 x 1 @72-78% *rest as needed between [...]

- STRENGTH - Back Squat 4 x 2 @ 85% *rest as needed in between sets. - WORKOUT OF THE DAY - 3 Rounds For Time: 16/12 Cal Bike 16 Front Rack Barbell Lunges (8L, [...]

- WORKOUT OF THE DAY - In Teams of 3: 10 Rounds For Time: 10 Push Press 20 Hand Release Push-ups 30 Box Jumps *One teammate must always be accumulating Bike Calories* *2 teammates split [...]

- STRENGTH - Bench Press 5 x 3 @ 80% *15 Single DB Tricep Extensions after each set. - WORKOUT OF THE DAY - For Time: 21 DB Squat Cleans 5 Rope Climbs 15 DB [...]

- WEIGHTLIFTING - Power Snatch 5 x 1 @ 72-78% *rest as needed in between sets. - WORKOUT OF THE DAY - EMOM x 16: Even Minutes: :30 sec Max Strict Handstand Push-Ups Odd Minutes: [...]

- STRICT GYMNASTICS - 4 sets: 7-12 Banded Strict Pull-ups 10-15 Push-ups *all for quality. Rest as needed in between sets. *everyone with a band today. - WORKOUT OF THE DAY - “Emily Rolfe: Morning [...]

- STRENGTH - Conventional Grip Deadlift 5 x 3 @ 80% *12 Double DB Reverse Lunges after each set. (6 per leg) *Do not touch and go the reps. Reset at the bottom. - WORKOUT [...]

Happy Labor Day Class 9,10,11AM open gym until 1PM! - WORKOUT OF THE DAY - Hero Wod: “Luke” For Time 400 Meter Run 15 Clean and Jerks (155/105 lb) 400 Meter Run 30 Toes To [...]

- WORKOUT OF THE DAY - “100’s Saturday Chipper” For Time: (w/partner) Buy in: 800 Meter Run (together) Then: 2 Rounds: 100 Power Snatches 100 Wall Balls 100 Calorie Row Buy out: 800 Meter Run (together) [...]