12.5.2020Shoulder Press (3x10 75-80%)10 Min Cindy (AMRAP - Rounds and Reps)10 Min Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsBonus Abs100 med ball [...]

12.4.2020all gifts must be in today for the adopt a family! please attach tag. Thank you!Metcon (Time)Rise and Grind Partner Wod For time - 40 [...]

12.3.2020Please have all Adopt a Family gifts in by Friday. Please attach Tag. Thank you everyone for making this happen!Metcon (Weight)3xs - complex: 6 DB [...]

12.2.2020Deadlift (3x10 75-80%)Metcon (Weight)E2MOM (every 2 minutes) 10 thrusters 10 Burpees over the bar 10 SDLHP 6xs = 12 minutes total weight used is your [...]

12.1.2020please have Adopt a Family gifts in by Friday. They are delivered Saturday 8amAccessory Work3x10 Bulgarian split squat single leg glute bridge single leg RDL [...]

11.30.2020LAST DAY TO ENTER ROWING TIMES AND METERS Cruising into December like.....Front Squat (3x10 75-80%)Metcon (Time)6 RFT 6 power cleans 115/75 (rx+) 155/105 4 Front [...]

11.29.20201 class - 9am todayPendlay Row (5x3)Metcon (AMRAP - Rounds and Reps)3x 1:30 work 1:30 rest 8 front rack lunge 75/55 (rx+) 115/75 8 power [...]

11.28.20207 & 8 am todaySnatch (4x2 90%)Total Distance Rowed (Distance)Total Distance rowed in meters - using wodify, add previous total to new daily total and [...]

11.27.2020Waddle in for a Wod today! ;) 530, 630, 930, 1030am & 430 Open Gym & 530pmMetcon (AMRAP - Rounds and Reps)25 min amrap 50 [...]

11.26.2020We are SO THANKFUL for YOU! 1 class today, 8am! Fitness, then feast!Metcon (AMRAP - Rounds and Reps)30 min AMRAP 10 DB Snatch 30/20 (rx+) [...]