We are going to do an ab challenge for December! There will be more details in the gym but for tomorrow, here is your ab work. This is not required, but I do strongly encourage!! Work can be completed after workouts or if you get to gym early. Ab Challenge, Dec 1 20 med ball...Read More

Fitness Workout of the Day A. Four sets of: Front Squat x 8-10 reps Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: 30 Kettlebell Swings 15 Burpees 24 Kettlebell Swings 12 Burpees 18 Kettlebell Swings 9 Burpees Performance A....Read More

Bring your friends in and burn off some calories together! Don’t play, you know you ate too much pie and everything. Class at 8:30!! Performance and Fitness Workout of the Day In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball...Read More

Today, Friday, November 27, our operating hours are 5 a.m., 6 a.m. and 5:30 p.m. If coming to the 5 or 6a, please remember to register for class on Thursday evening. Fitness Workout of the Day A. Every minute, on the minute, for 21 minutes: Minute 1 – Dumbbell Push Press x 6 reps Minute...Read More

Happy Thanksgiving! We will have 1 class today at 7a.m.! Please come get your wod on before you get your pie on! “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box   Corporal Ryan C. McGhee, 21, was killed in...Read More

Performance and Fitness Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps Station 3 – Supine Ring Row x 10-12 reps...Read More

Performance and Fitness Workout of the Day A. Four sets of: Good Mornings x 6 reps Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps Rest 30 seconds Banded Hip Bridges x 25 reps Rest 30 seconds B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air...Read More

Performance and Fitness Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x...Read More

Bring Your Friends!! Workout of the Day In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Shoulder to Overhead 15 Box Jumps 200 Meter SprintRead More

Fitness Workout of the Day A. Four rounds of: Back Squat x 6 reps Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg Rest 60 seconds Dumbbell Bench Press x 8 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 20 Alternating Reverse Lunges with...Read More