Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Double Kettlebell Front Squats (32/24 kg) 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs; Partner B performs 10 Front Squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 Front Squats; etc….)Read More

Boot Camp- 8 and 9AM Super Charged- 10AM Open Gym- 11-1PMRead More

First Friday Of The Month= Bring a Family Member or Friend for FREE! There will also be NO Beer Garden till March When the Weather is Nicer 🙂 Weightlifting Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps...Read More

Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches...Read More

New Years Schedule: Tuesday- 5AM- 12PM as normal (Nothing after Noon class) Wednesday- Closed Metcon Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes of Double Unders  400 Meter Run Note number of calories/reps achieved in each...Read More

New Years Hours: Tuesday- 5AM- 12PM as normal. (Nothing after the noon class) Wednesday- Closed *Yoga Is Cancelled for the Rest of December* Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for...Read More

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 14 Calories of Rowing 7 Dumbbell Thrusters 50/35 lbs 7 Strict Pull-Ups Rest until the running clock reaches 20:00, and then…  In teams of two, alternating complete rounds, complete as many rounds and reps as...Read More

Boot Camp: 8 and 9am Super Charged: 10am Open Gym: 11am – 1pmRead More

Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps Rest 3 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg) 30 Double-Unders *RX must be done unbrokenRead More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2...Read More