Who’s coming to yoga?? Sign up! Teams of 2- For Time 100 Push Press(95,65) 1PAT (1 person working at a time) 200 M Farmer’s carry 100 Double Unders 1 PAT 200 M Farmer’s carry 100 wallball toss sit ups* 200 M Farmer’s carry The Catch: EMOM= 2 burpees each * 6′ distance (20,14). Only partner...Read More

Dynamic Effort Upper Body A. 9×3 bench mix grip 3 narrow, 3 medium, 3 wide B. 3×8 reps Max Weight Pull-Ups C. Chest supported rows 3×8 D. 3×8 reps one arm DB Row E. Conditioning Workout Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24′′/18′′) 7 Burpees 7...Read More

Dynamic Effort Lower Body A. Box jumps on 24” box max dumbbell weight B. 10×2 speed box squats 50% barbell weight + average bands C. Sumo deadlift 3×8 reps D. Conditioning Workout Three rounds for time of: 50 Double-Unders 25 Air Squats 400 Meter Row E. Abs/Accessory 3 sets total: 50lb DB max toe touches...Read More

Maximal Effort Upper Body A. Bench Press 1-RM B. 3×8 Tricep Kickbacks C. 100 reps DB Tate Press D. Conditioning Workout E. Complete 3 Rounds for time of: 8 Front Squats (this should be a challenging weight) 400 m Row F. Abs/Accessory 3 sets max reps Toes-to-Bar w/one minute restRead More

Max Effort Lower Body A. Box Squat Light band – get close to a Max but not so heavy you can’t maintain the lift…no barbell dumping on the boxes please. B. Step Ups 20” box max weight 4×8 C. 3×8 Seated good mornings D. 100 seated leg curls E. Conditioning Workout Complete as many rounds...Read More

There will be one class time today, 9 a.m.  All boot campers are invited to attend as there will be no boot camp today! Please join us for a workout in tribute to our fallen soldiers. Thank you to those who have served and sacrificed for our country and our freedom.  We could not be here...Read More

Welcome to your Memorial Day weekend! Class will be at 8:30 on Saturday as usual! There will be no yoga today however!  Monday is Memorial Day so we will be preparing a special WOD to commemorate the day!  There will be only one class and it will be at 9 a.m.  There will be no...Read More

Dynamic Effort Upper Body A. 9×3 Bench Press with Mini Band B. Incline DB Bench Press 3×8 C. Strict Pull-Ups 3 x max reps D. Inverted Rows Feet on Bench 3 x max reps E. Underhand Close Grip Bent Over Row 3×8 F. Conditioning Workout 5-12-9-6 reps for time of: 95-lb. thrusters Burpees G. Abs/Accessory...Read More

Skills & Mobility A. First rib and lat smash https://www.youtube.com/watch?v=4GHYb-y0wwc B. Hollow holds to superman – practicing holding each position for 20 seconds, resting 20 seconds for 5 minutes. C. Move superman/hollow hold positioning to bar and continue with pull up skill work: https://www.youtube.com/watch?v=QrigE0M7j4o D. Fun with parallettes, 30 seconds on, 30 seconds off for...Read More

Dynamic Effort Lower Body A. Max One Leg Box Jumps from Seated Position Do this: https://www.youtube.com/watch?v=7rrkJS5iE0I B. Barbell Bar Box Squat 10×2 @ 55% C. Glute Ham Raises 3×8 D. Back Extensions 4×25 E. Barbell Walking Good Mornings 100 yards F. Conditioning Workout  Every minute on the minute for 5 minutes complete: 25 reps Russian...Read More