1. Friday November 24th, 2017

    "Girlfriend Friday" only 9am today guys! "Nicole" 20 min Amrap 400m run Max Pullups without breaking Only count the Pullups for a score!…Read More

  2. Thursday November 23rd, 2017

    Happy Thanksgiving! Pair Up! Groups of 2! 5 RFT 20 Squat Med-Ball Partner Throw, 10ft apart, squat each time you throw just like a Wallball 30 KB Swings 16/24 kg :30 seconds each Plank Holds with plate, partner puts plate on 10 Backsquats 95/135#  …Read More

  3. Wednesday November 22nd, 2017

    Happy Birthday Daniel! You're 13! Weightlifting Wednesday is here!  No 6pm or 7pm tonight! 1. Max Squat Clean 1-1-1, work up to a Max, and hit it 3x 2. Max Yoke Carry for guys, Max Shoulder Press Strict for women, from the racks 3. Work up to a single heavy but not Max Power Snatch, hit it once.…Read More

  4. Tuesday November 21st, 2017

    Remember Holiday Hours: Wednesday 6am, 9am, 5pm ONLY Thursday 9am ONLY Friday, Saturday 9am ONLY 20 Min Amrap 10 Deadlifts 165/225# 12 Pullups 15 Pushups…Read More

  5. Monday November 20th, 2017

    Holiday hours are as follows: MONDAY: NORMAL HOURS TUESDAY: NORMAL HOURS WEDNESDAY: 6AM, 9AM, 5PM, NO 6PM, NO 7PM THURSDAY: 9AM ONLY FRIDAY: 9AM ONLY SATURDAY: 9AM ONLY WOD: 21-15-9 THRUSTER 65/95# BOX JUMPS REST 2 MINUTES 15-12-9 PUSH PRESS 65/95# LATERAL BAR OVER BURPEE  …Read More

  6. Thursday November 16th, 2017

    "Thirsty Thursday" 4 Rounds not for timemi 10 Dips 7 Strict Pullups :60 Sec Plank Holds Immediately into 4 Rounds not for time 15 GHDSU 8 TTB 15 Backextensions Immediately into 4 Rounds for time, each Sprint is timed 200m Sprimts, equal rest to  run time…Read More

  7. Wednesday November 15th, 2017

    Weightlifting Wednesday is here!  Courtesy of Daniel Buchin for having the heaviest Yoke carry last week at 425#! Who is Rafa? Ha ha. Congrats Daniel. Heaviest Chest Ptess today gets next weeks workout input. 1. Chest Press 5-5-5, 3-3, 1-1-1 2. Backsquat 5-5-5, 2-2-2, 1-1-1 3. Deadlift work up to a…Read More

  8. Tuesday November 14th, 2017

    Two fer Tuesday! Pair Up! Groups of 2! 20 Min Amrap One Person works at a time, switch after every round, count all rounds 10 Box Jumps 20/24 15 Pushups 7 Power Cleans 95/135#…Read More

  9. Monday November 13th, 2017

    Big Shout out to Michelle and her husband  Tom for having us all over Saturday night!  Great times  again and those who don't remember it all, trust me you had fun!  Who's throwing the next party?  "Manic Monday" "Nancy" 400m run 15 OH Squats  65/95# Fastest time gets to make the wod tomorrow!…Read More