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Come in to get your WOD on! 10:30 am & 12:00 pmRead more

Come join us for our free Saturday class at 10:30 @ 2363 Blake St. We are in the back of the building. Bring a friend!Read more

Level 1 & 2 A. Power Clean and Jerk Practice B. 3 Rounds: 5 Minutes on the clock: Both Partners must complete a 400 m RUN then: with 1 Partner in a dead hang, other partner does as many clean and jerks as possible. Partners can switch as many times as they want to inRead more

Level 1  A. 5-5-5 Back Squats B. 3 Rounds for time: 2 Stair Farmer Carries (35/25) 20 jumping squats 30 push Ups 50 Double Unders Level 2 A. 5-5-5 Back Squats B. 3 Rounds for time: 2 Stair Farmer Carries (35/25) 20 jumping squats 30 push Ups 50 Double Unders WOW…. They are the same!!!Read more

Level 1 A. Squat Snatch intro and practice EMOM 10 Mins 1 Squat Snatch and 1 OHS B. 11 min AMRAP 50 Burpees 30 OHS 10 Ring Dips Level 2 A. Squat Snatch+ OHS EMOM 10 Mins 1 Squat Snatch and 1 OHS @ 75% B. 11 Min AMRAP 50 Burpees 30 OHS 10 MuscleRead more

Level 1 A. The Handstand Push Up B. The Pull Ups C. 20 minute AMRAP: 5 Handstand Push Ups 10 Pull Ups 15 air squats Level 2 A. Find a heavy Push Press From the Ground B. Mary – 20 minute AMRAP 5 Handstand Push Ups 10 Pull Ups 15 Pistols (alternating)  Read more

Warm Up: Complete a 300 Meter row while your partner completes the following AMRAP… 10 Good Mornings with hop 15 Sit Ups 15 Super Mans Upon completion of your 300 meter row, switch stations so Partner 1 is now completing the AMRAP and Partner 2 is rowing. Complete 2 rounds. Level 1 Snatch Setup PracticeRead more