11.8.2021Pull Up Clinic is this Saturday! 10amMobility1 min each banded shoulder banded hip flexor banded pigeon Scorpion CouchHelen (Time)3 Rounds for time of: 400m Run [...]

11.7.2021Signed up for the Pull Up Clinic yet? 11/13 10am with Coach Ty!Metcon (Time)2 mile fun for time. Start with Flat mile and go directly [...]

11.6.2021How are you doing with your November Habit?Clean (4x3 80-85%)Metcon (Time)4 RFT 10 Pistols 5 L -pull ups 3 power cleans 85/65 (rx+ 135/95) ThenMetcon [...]

11.5.2021Skill Session #2 - Pull Ups! Sat 11/13 10am with Coach Ty $40Metcon (AMRAP - Rounds and Reps)Partner Wod 30 min amrap 50 Jump rope [...]

11.4.2021Supplement 101 clinic 11/17 5:30pm $25Deadlift (4x3 80-85%)Metcon (Weight)21-15-9 Deadlift Hang Squat Clean Shoulder to Overhead 12 min cap. Rx completes all reps under 12 [...]

11.3.2021November Habit Challenge - write yours on the door!Shoulder Press (4x3 80-85%)Metcon (AMRAP - Reps)3xs 3:30 amrap, 2:30 rest 25 cal row or bike 20 [...]

11.2.2021Accessory WorkSkill work Snatch skills developing the pull Hook Grip - snatch Deadlift (finish in power position) Skill Worksnatch Deadlift: 5 @ 70% 1rm 5 [...]

11.1.2021Wednesday 11/17 5:30pm - Supplements 101 ClinicFront Squat (4x3 80-85%)Metcon (AMRAP - Reps)2xs thru 1:30 min row, 2 minute rest Then 2xs thru 1:30 min [...]

10.31.2021Happy Halloween! Working out in a costume is the BEST! LAST DAY TO ORDER A 2021 HOODIEPush Press (4x4 70-75%)Metcon (Time)5 RFT 7 Box Jumps [...]

10.30.2021Halloween Costume Contest - bring your A-Game, Nike Gift Card to the winner!Mobility1 min each banded overhead Scorpion Pigeon Couch Ankle flexionNancy (Time)5 Rounds for [...]