Notice: Monday, Labor Day, we will only have the 5:15 am, 9:00 am and Noon classes.  Open Gym hours will still apply in the morning. [...]

Notice:  We will have an abbreviated class schedule this Monday, Labor Day.  Our last class will be our Noon class.  Please, make a note of [...]

Level 1 5 Rounds 15/12 Calories on Assault Bike 5 Squat Cleans   135#/95# 5 Pull Ups + 400m Run 10 Deadlifts   185#/125# 15 Hand Release [...]

Choose One #1 "Linda" 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -1 Body Weight Bench [...]

Partner Workout In teams of two, complete the following: AMRAP in 10 minutes 15 Power Snatches  75#/55# 15 Toes to Bar * One person works [...]

Level 1 "Grace" 30 Clean and Jerks   135#/95# + 30Back Squats  135#/95# + 21 - 15 - 9 Deadlifts   135#/95# GHD Sit Ups Pull Ups [...]

Level 1 8 Sets 1:30 Work / :30 Rest Max Meters on Rower. + 21 - 18 - 15 - 12 Calorie Row Wall Ball  [...]

Level 1 "No Time Tuesday" 5 Sets 3 Bench Press  *AHAP 50 ft. Sled Push    *AHAP 5 Strict Pull Ups 12 GHD Sit Ups [...]

Level 1 EMOM for 12 minutes Odd minutes: 20 Double Unders + 3 Burpees Even minutes:  7 Power Clean and Jerks   95#/65# + 3 Rounds [...]

Choose One: #1 5 Sets 5 Front Squats   *AHAP 10 DB Bent Over Rows each arm   *AHAP 3   Z Press   *AHAP 10 GHD Sit Ups [...]