Level 1 5 Rounds 500m Row 30 Sit Ups 25 Squats 20 Russian KB Swings  53#/35# 15 Push Ups 10 Pull Ups Post time.   Level 2 E3M for 36 minutes 1st 3 minutes: 400m [...]

Level 1 "No Time Tuesday" 5 Sets 3 Bench Press   *AHAP 5 Back Squats  *AHAP 6/3 Strict Pull Ups 12 GHD Sit Ups 6/3 Ring/Bar Dips Post loads.   Level 2 EMOM for 12 minutes [...]

Update:  Thank you all for your well wishes.  Tina and I are feeling much better these days and we are looking forward to reopening our gym next week. It has been quite an experience dealing [...]

It's with an absolute sad heart that I have decided to close the gym for 2 weeks.  Tina and I have tested positive for the Covid 19 virus.  We're in quarantine for the next 2 [...]

Choose One: #1 3 Rounds 15 Body Weight plus 20#  Back Squats 400m Run + 21 - 15 - 9 Hang Power Cleans and Jerk  95#/65# Pull Ups Burpees Over Bar Post BS load and [...]

Partner Workout In teams of two, complete the following: 150 Wall Ball  20#/14# 125 Calories on Assault Bike * Each partner can work at the same time.  Switch as desired. + 25 Synchronized Pull Ups [...]