Workout of the Day “Lumber Jack 20” For time 20 Deadlifts (275/185 lbs) Run 400m 20 KB Swings (70/53) Run 400m 20 Overhead Squats (115/75 lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”/20) Run 400m 20 DB Squat Cleans (45/30 lbs each) Run 400m On...Read More

Workout of the Day Strength Power Cleans 3 X 5 Cleans 3 X 3 Met Con AMRAP – 7 5 HSPU 25 sit-ups REST 1 Min AMRAP – 7 10 Burpees sit-ups Post your scores to the Whiteboard.Read More

Workout of the Day Strength Back Squat 90% of your 1RM + 25-30# then 3@70% – 3@80% – 3+@90% Met Con 30-20-10 Renegade Rows 400 M Run after each of the four sets. Post your scores to the Whiteboard.Read More

Workout of the Day Strength Push Press 20 minutes to work on PP. Your goal is 30% over your 1RM Overhead Press for 3 reps. Met Con 4 Rds. 25 KB Swings (53/35) 10 Ring Dips Post your scores to the Whiteboard.Read More

Tomorrow, from 11a.m. – 1p.m. we will be partnering with Millington Navy Base in an effort to  raise awareness for Sexual Assault Awareness Month.  We will be participating in the wod, Fight Gone Bad.  Noon class will be cancelled, Friday, April 25th.  If you would like to join me, please contact me! Workout of the...Read More

Please note a schedule change for Thursday, April 24th -> There will be no 9a.m. class. Workout of the Day Strength: Deadlift – 90% of 1 RM add 25-30#, then lift 3 @ 70%, 3 @ 80% & 3+ @ 90% Met Con: 3 Rounds for Time – 6 HSPUs, 12 Air Squats, 18 Knees to...Read More

Please note a schedule change for Thursday, April 24th. There will be no 9a.m. class. Workout of the Day Strength Snatch Balance Work speed, increasing weight only if you can keep solid form and good speed. Met Con Partner Wod Partners may work simultaneously but may not move to the next exercise until all reps...Read More

Workout of the Day Strength – Front Squats 90% of your 1rm (+25-30#-whatever you added on 4/10) then 3@70% – 3@80% – 3+@90% Met Con – Burpees 10-9-8-7-6-5-4-3-2-1- KB Swings 2-4-6-8-10-12-14-16-18-20 Alternate movements Ex. 10 Burpees, 2 KB Swings; 9 Burpees, 4 KB Swings, etc. Post your scores to the Whiteboard.Read More

Workout of the Day Strength: Press – 90% of 1 RM, Then 5 @ 65%, 5 @ 75% 5 + @ 85% Met Con: EMOM – 12 1st min: 50 Meter run, add 50 Meters each min. to you reach 200 M. Repeat twice; rest remaining time of minute. Ex. 50,100,150,200 Post your scores to...Read More

  Workout of the Day Don’t forget! We have adjusted hours for Easter weekend. Tomorrow we will be open for 6 a.m. and 5:30 p.m. only. Saturday, we will have class as normal at 9 a.m. Sunday, we will adjust Open Gym time to 2-4 p.m. (this Sunday (Easter) only) Strength Deadlift 90% of 1...Read More