1.11.2022Sqaut Clinic This Saturday 10am W/Coach Ty Air, Front, Overhead $20Push Press (4x6 60-65%)Metcon (Time)5 RFT 12 Shoulder 2 Overhead 75/55 (rx+ 95/65) 6 Ring [...]

1.10.2022Time to retest "The Final" Let's see all those Gold Stars!!!The Final - Level 1 (Advanced) (AMRAP - Reps)12 Min amrap 50 OHS 95/65 (Rx+ [...]

1.9.2022Save the date: 2/19 10am-2pm Community Day for Evelyn!Deadlift (3x15 50-65%)Metcon (Time)partner wod 3 rounds each (6 rounds) 2 Rope Climbs 10 HSPU 250M Row [...]

1.8.20221st Individual In House ThrowDown is Saturday, January 29th. Followed by a birthday celebration for Coach Tim & Coach Josh (1/30). YAY SIGN UP!!! Let's [...]

1.7.2022Metcon (AMRAP - Rounds and Reps)25 min Amrap 5 KB Swing Rt 35/26 Rx+ 53/35 5 KB Snatch Rt 5 KB C&J Rt -- 5 [...]

1.6.2022Squat Skill Session Saturday 1/15 10am. Squat, Front Squat & Overhead Squat $20 with Coach TyWarm-up200 M Run 50 ft spider man, 50 ft bear [...]

1.5.2022Skill WorkRing Muscle Up PistolsMetcon (AMRAP - Rounds and Reps)17 min Amrap 3 Muscle Ups 7 DB Hang Power Cleans 50/35 10 PistolsMetcon (AMRAP - [...]

1.4.2022Warm-up400m run red band 10 each - pass thru, ohs, pull apart, single arm shoulder press Bring Sally Back Squat - because it's fun - [...]

1.3.2022regular scheduleWarm-up200 meters 3 inch worms 50 ft burpee broad jump 50 ft samson Tabata Wall BallsClean and Jerk (to heavy single drop20% 3x3)Metcon (AMRAP [...]

1.2.20221 class today 9:30amMetcon (Time)Hill 600 Buy In 8 Rounds 8 hang squat cleans 75/55 (rx+ 115/75) 8 HSPU 12 Front Rack Lunge Buy out [...]