1. Friday December 27th, 2017

    SELF-DIRECTED CLASSES TODAY SO WE CAN WATCH OUR SON DANIEL PLAY SOUTH CAROLINA UNITED FC AT ESPN WIDE WORLD OF SPORTS! 5AM, 6AM, 9AM, 5PM. COACHES WILL BE THERE AT 5PM. “Home Alone” AMRAP 19: 12 Burpees 25 Air Squats ONE WOD FOR EVERYONE! ENJOY! USE CHIPS TO COUNT ROUNDS…Read More

  2. Monday December 22nd, 2019

    HOLIDAY HOURS ARE POSTED: MONDAY: NORMAL HOURS TUESDAY: CLOSED CHRISTMAS EVE! WEDNESDAY: CLOSED MERRY CHRISTMAS! THURSDAY: 9AM ONLY FRIDAY: 5AM, 6AM, 9AM, 5PM 12 DAYS OF CHRISTMAS WOD! 1. ROPE CLIMB 2. DB FRONT SQUAT 35/55# 3. PULLUPS 4. DB THRUSTERS 35/55# 5. PLYO PUSHUPS 6. WALKING LUNGES WITH DB …Read More

  3. Saturday December 21st, 2019

    HOLIDAY HOURS ARE AS FOLLOWS: MONDAY DECEMBER 23ND: NORMAL HOURS TUESDAY DECEMBER 24th: NORMAL HOURS WEDNESDAY DECEMBER 25TH: CLOSED ALL DAY THURSDAY DECEMBER 26TH: CLOSED ALL DAY FRIDAY DECEMBER 27TH: 5AM, 6AM, 9AM ONLY SATURDAY: 9AM SATURDAY SURPRISE WOD!…Read More

  4. Friday December 19th, 2019

    FRIDAY EVENING, 5PM AND 6PM THERE WILL BE NO CLASSES. WE APOLOGIZE FOR ANY INCONVENIENCE. SATURDAY SESSION WILL BE 9AM! 21-15-9 DB SNATCH 35/55# TTB CTB PULLUPS BUY-OUT IS 800M RUN FIT CAMP: "HELEN" 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups FIT & 50! SAME AS F…Read More

  5. Thursday December 19th, 2019

    THIRSTY THURSDAY! “Wonderwall” For Time: 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Deadlifts (225/155) 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Burpees 20 MIN CAP FIT CAMP: 5 RFT 20 JUMPING PULLUPS 15 STIFF LEGGED DL 25# DB :60 WA…Read More

  6. Wednesday December 18th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. POWER CLEAN + FRONT SQUAT + JERK FIND A MEDIUM HEAVY LOAD AND HIT IT 6X 2. DL-FIND A HEAVY BUT NOT MAX LOAD, HIT IT 6X 3. 30 STRICT WEIGHTED PULLUPS, 30 STRICT PULLUPS BUY-OUT IS: 3 ROUNDS 25 GHDSU 20 BACKEXTENSIONS WITH PLATE 25/45# 30 EMPTY BAR SQUAT JUMPS FIT C…Read More

  7. Tuesday December 17th, 2019

    TWO FER TUESDAY! 2 ROUNDS 60 BOX JUMPS 50 THRUSTERS 55/75 40 BURPEES 30 WALL BALLS 14/20# 20 HANG POWER SNATCHES 55/75 10 BAR MU OR 15 PULL UPS/15 DIPS 1 MILE RUN BUY-OUT AT THE END FIT CAMP 10 MIN AMRAP 10 KB SWINGS RUSSIAN STYLE 16/24 KG 10 BOX JUMPS 15 PUSHUPS REST 1 MINUTE 10 MINUTE AMRAP 200M R…Read More

  8. Monday December 15th, 2019

    MONDAY MADNESS! 4 STATIONS: 40 SEC ON: 20 SEC OFF, 5 ROUNDS PER STATION BEFORE MOVING ON: START ANYWHERE. NO REST TIME IN BETWEEN STATIONS 1. DEADLIFT BODYWEIGHT: 2. BENT OVER ROWS: 20/35# 3. KB SWINGS: 16/24 KG 4. GOBLET SQUATS: 16/24 KG FIT CAMP: 4 STATIONS, SAME STYLE AS ABOVE 1. HEAVY KB DL 24/3…Read More

  9. Friday December 13th, 2019

    FREAKY FRIDAY!! LAST DAY TO BRING A TOY! I AM 15 TOYS SHORT! 21-15-9 SQUAT CLEAN 75/115 JERKS BOX JUMP 20/24 INCHES REST 3 MINUTES 12-9-6 SDLHP 75/115# HANG SQUAT CLEANS 75/115# BOX JUMPS 24/30 INCHES FIT CAMP: 4 RFT 4OOM ROWE 15 PLATE GROUND TO OH 25/45# 20 JUMPING PULLUPS 30 STEPS OH WALKING LUNGE…Read More

  10. Thursday December 12th, 2019

    THIRSTY THURSDAY! “Lead Foot” AMRAP 8: 200M RUN 27 Burpees 27 Chest to Bar Pull-ups Rest 2 Minutes AMRAP 6: 21/15 Calorie Row 21 Burpees 21 GHDSU Rest 2 Minutes AMRAP 4: 15/9 Calorie Row 15 GHDSU 15 Pull-ups FIT CAMP: 22 MIN AMRAP 4 ROPE CLIMBS (FROM GROUND) 10 WALLBALL BURPEE 25 AIR SQUATS :60 …Read More