9.25.2022Regular Schedule today 8:30 & 9:30am!Metcon (Time)For time 2000 m row 5 minute rest 1 mile run (flat mile)Metcon (AMRAP - Rounds and Reps)15 min [...]

9.24.2022IN HOUSE LIFT OFF IS TODAY! 7-Noon Clean (1 RM Squat Clean)Deadlift (1 RM )Snatch (1 RM)Clean and Jerk (1 RM)

9.23.20224th Annual In House Lift Off is tomorrow 7am-noon No CF Classes on this dayMetcon (Time)35 Min Cap 800M Run Buy In 6 Rounds 3 [...]

9.22.2022Saturday 7am - gym opens for warm ups - 4th Annual In House Lift Off. Squat Clean, Deadlift, Snatch, Clean & Jerk - choose 1 [...]

9.21.2022Back Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)6 RFT - 12 Min Cap 10 Pull Ups (rx+ Chest 2 Bar) 12 Overhead Lunge 75/55 (rx+ [...]

9.20.2022No Classes THIS Saturday, some participate in the 4th Annual In House Lift Off!Power Clean (5@ 75%, 3@85%, Max @ 95%)Metcon (AMRAP - Reps)Tabata: 1. [...]

9.19.2022Have you signed up for your lifts? This Saturday is the 4th Annual In House LIft Off! 7-NoonPush Jerk (5@75%, 3@85%, max @ 95%)Metcon (AMRAP [...]

9.18.2022Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add [...]

9.17.2022Accessory Work3x5 ATYW Cuban Press Sotts Press 4x5 Single Leg RDL (each) 4x8 Med Ball Hamstring Curl 4x8 ATG Split Squat Each SideMetcon (Time)20 Rounds [...]

9.16.2022Metcon (Calories)PARTNER WOD 15 Min AMRAP Run 100 M Bike for Cal Score = Cal 7:30 min BREAKMetcon (AMRAP - Reps)15 Min AMRAP Row 15/12 [...]