Kettlebell/Function: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 Double KB Push Press 10 Double KB lunges (suitcase carry) 10 Burpees Perform/RX A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (95/65) 10 Front rack lunges 10 Burpees Compete: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (135/85) 10 OH lunges 10 Burpees -Results to comments!  Read more

Kettlebell/Function: A.) Turkish Get-up 3x 1-3 ladder L/R B.) “Mini-Murph” For time: 800 m row 40 Ring Rows 60 Push-ups 80 Air Squats 800 m row Break up reps as needed Perform/RX A.) Make up Lift B.) “Mini-Murph” For time: 800 m row 40 Pull-Ups 60 Push-ups 80 Air Squats 800 m row Break up reps as needed -Results to commentsRead more

Friday Night Lights at 6:30pm.  No 6:30 classes. All Levels: A.) Back Squats 1 rep at 90% (If successful continue on to new 1 rep) B.) Helen(Rowing) 3 rounds for time: 500m Row 21 KB swings (1.5/1) 12 pull-ups      Read more

All Levels. A.) Skill Work – 15 min. – Pick 1 skill to work on DU’s, Bar Taps, T2B, ***Keep reps to 5 or less per attempt.  B.) 5 rounds w/partner Partner 1: bike 8 cal or ski 300 m Partner 2: 20-30 DU then rest Switch when partner 1 is finishedRead more

We could all learn a little bit from each other and it’s not always easy to stop and have a conversation in the middle of a WOD.  This series will give you some inside information on some of our most loyal members.   Today we’re talking with Jim Sorum. Q: What do you do for a living? I am a Cardiac Monitor Technician at St. Marys. Q: What’s your favorite thing to do outside of the gym? Read, play with the dog, or watch movies. Q: Favorite genre of music? Rock. Q: Favorite cheat day meal? Pho and Bean Sweetie at Pho Chau, Pizza and BMW at The Thirsty Belgian, Mango Souffle at La Plobana. Q: Chalk or no chalk? No chalk. Q: Do you hate wall balls as much as the rest of us? Absolutely. Q: What’s your favorite movement? Double unders, box jumps, rope climbing, tire flipping, pull...Read more