- STRENGTH - Pull / Holds 5 sets: 5 Strict Pull-ups 10 Bent Over Rows @ RPE 5 *w/barbell 15 Banded Rows @ tough band *Take your time. - WORKOUT OF THE DAY - AMRAP [...]

- STRENGTH - Overhead Work 5 sets: 4 Snatch Grip Push Press + 8 Overhead Squats @ RPE 4 *Move the bar well. The goal here is to improve positions & squatting capacity overall. *Use [...]

- BIKE & CARRIES INTERVALS - Every 3:00 x 5 rounds: 18/15 Cal Echo Bike 100’ DB Farmer Carries @ HEAVY *Should be a hard pace here. Looking for 1:00-1:30 of rest each set. *100’ [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 1. 5 Power Clean @ RPE 4-5 2. 5 High Box Jumps @ tall box *different minutes. - WORKOUT OF THE DAY - For Time: [...]

- STRENGTH - Push + Plyo 5 sets: 10 Bench Press @ RPE 5 10 Plyo Push-ups *Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - 3 Rounds [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) Buy in: 300 Double Unders Into: 3 Rounds of: 30 Hang Power Cleans 20 Front Squats 10 Synchro Burpees Over Bar Into: Buy out: [...]

Special holiday hours continue! Class times: 9:00am, 10:30am, 4:00pm, 5:15pm. Plan your workouts accordingly. - STRENGTH - Push / Holds 5 sets: 4 DB Bench Press @ RPE 10 :45 sec Low Plank Hold *Take [...]

Happy Fourth of July! Please keep in mind we have special hours today: 9:00am and 10:30am with open gym through 12:00pm. Plan your workouts accordingly. - STRENGTH - Back Squats EMOM x 10: 1 Back [...]

- RUN TEST - For Time: 1 Mile Run *Should be a hard pace here. *TC: 13:00 - WORKOUT OF THE DAY - EMOM x 20: 1. 15/12 Calorie Row 2. 10 Burpees F: 12/9 [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 2 Barbell TnG Deadlifts @ RPE 9 2 DB Bulgarian Split Squats @ as heavy as possible *Take your time. - WORKOUT OF THE DAY - [...]