What a great night guys! Thanks for your hard work! Can’t wait to see 15.2! In the meantime….. Complete as many rounds as possible in 15 minutes of: 10 Turkish get-ups (5/side) 15 GHD sit-ups 15 Air Squats 20 one arm DB Snatch (10/side-alternating) 4 RoundsRead More

Yay! Let the Games begin!! Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap   Notes These workouts begin with the athlete standing under their pull-up bar...Read More

A. Pull up work (kipping, strict, weighted-wherever your weakness is, work it) (15 min) B. Clean technique instruction (5-7 min) C. AMRAP 10 min Cleans x 5 (135/95) HSPU x 5 D. Abs/Accessory 200 Tricep Push Downs (5-7 min)Read More

A. Push Jerk against mini bands 50% 9×3 (10 min) https://www.youtube.com/watch?v=04vK5-MG3F0 B. Strict Press 3×5 (5 min) C. Inverted Barbell Rows 3×10 https://www.youtube.com/watch?v=_nCWe0wSmAU D. 3 Rounds 500 meter row 2 rope climbs (legless if possible) 5 GT0 (ground to overhead) (185/135) 10 CTB Pull upsRead More

A. EMOM 10 min Hang Power Snatch x 4 B. Hip Bridge [Barbell] – 3×12 (5-7 min) https://www.youtube.com/watch?v=Aa0kBJ_LrLQ C. Snatch Grip Deadlift 3 x 15 (7-10 min) D. Abs/Accessory 200 Banded Pull-Aparts GHD sit ups 3 x max reps (work these between your DL)Read More

Ok guys, you know the drill, weather is going to be a pain the butt again tomorrow. Before you head to the gym, check the website and Facebook to make sure we haven’t had to cancel any classes. 5 & 6 a.m. classes, be especially mindful as the majority of this winter weather is supposed...Read More

Hell with this weather, let’s get a good workout in tomorrow!  Register for yoga which will be right after class! 15-12-9 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 12-9-6 reps for time of: thrusters Pull-ups Rest 5 minutes 9-6-3 reps for time of: Thrusters Pull-upsRead More

Good morning all. I hate to disappoint but your safety is our utmost priority. Early reports are that our parking lot is already slick. As you know, the weather is going to worsen as the day goes. I am officially cancelling classes for the remainder of the day. Stay safe. We’ll post a home wod...Read More

We are aware of the weather situation. We’ll post updates as soon possible. Check the website of FB before heading to class. A. Front Squat @65% – 12×2 (5-7 min) B. Sumo Deadlift Speed Pulls 8×1 – Mini bands (5 min) C. Conditioning Workout 5 Rounds for Time: 400 Meter Row (This was supposed to...Read More

A. 8 Min AMRAP   6 Candlestick to Pistol Alternating https://www.youtube.com/watch?v=PDarczQF3Z4 10 Hollow Hold Push ups https://www.youtube.com/watch?v=Uj0iGgRxxu8 Scaled using bands https://www.youtube.com/watch?v=2X55JZxTPww B.  15 Min Amrap 15 T2B 10 Pistols (5/leg) 5 HSPU C. Abs/Accessory Decline Overhead Sit Ups with bar – 8RMRead More