No Classes today.  3rd annual Turkey Throwdown! Festivities will start at 9am sharp so make sure you show up before hand to talk strategy and to warm up with your team.Read more

Hitting the trails at 9:30am at Quarry hill for a few miles then Coffee afterwards! Meet at the parking lot in front of the nature center. We usually wait a few minutes just incase someone is running late. things to remember……… Even though the weather says it will be warm remember it’s winter. The following are good thoughts for staying warm. – scarf or ninja mask to cover your nose and face – wool socks – shoes that you’re okay with getting wet – extra clothes for afterwards to stay warm dress like it’s 50 degrees otherwise, you’ll get warm fast once we start running.Read more

Function: A) 5 rounds A) 5 Double KB Clean & Press(35/26) 1 Double KB Front Squat 2 mins rest between sets B.) 10-8-6 Double KB Clean to Thruster Pull-ups Push-ups C.) EMOM – 6 min. 1st – 10 KB or DB press (35/26) 2nd – 8 burpees Perform: A) Clean and Jerk (full) 4×1 @ 75% B.) 7-5-3 Squat Cleans (155/115) C2B HR Push-ups C.) EMOM – 6 min. 1st – 10 Push Press 2nd – 8 Bar over burpee Compete: A1) Power clean and Power Jerk 4×1 – heavy no misses B.) 7-5-3 Squat Cleans (225/155) C2B (3x for men, 2x for ladies) HR Push-ups (3x, 2x) C.) EMOM – 6 min. 1st – 10 push press (135/95) 2nd – 10 bar facing burpee –Results to comments!Read more

Function: A) Double KB Front Squats- 5×5 B.) 15 min EMOM 1st – 5 Russian KB Swings (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 3rd – 5 ball slams (Heavy)   Performance:  A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 5 Box Jumps (High) Compete: A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 5 Box Jumps (High) -Results to comments!        Read more

All Levels: A.) Rope Climbs Function: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups Performance: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups ***Challenge yourself on the pull-ups and push-ups. Make them more difficult than you would normally scale. *** Coaches can point out this should feel more like a 20 min strength workout than a 20 min lung burner. Competitor: B.) 2 rounds Teams of 2 2 min Rope climbs 2 min GHD 2 min Muscle Up 2 min T2B 2 min Deficit HSPU (8″/2″) -Results to comments.    Read more