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This warm up includes all the cardio equipment. We’ll rotate through and clean equipment in between. The 1 minute rest is approximate so don’t worry... Read More

Great job with Fran! We saw some PRs and some awesome first time efforts! Part A 3 Rounds 10 Plank Push-Up Rotations 20 Banded Pull... Read More

They say, the shorter the workout, the longer the warmup should be. So . . . Part A 3 Rounds-Moderate Pace 15/12 Cal Bike 10... Read More

Great job Saturday. You guys hit that tough workout just the right way. Great attendance and a really good supportive vibe. I love it. Let’s... Read More

Okay guys, We have a tough workout Saturday. Cardio plus heavy weights. Come and get it done! Please remember to reserve early! Part A 3... Read More

Alright people. Back squat day. Let’s keep hitting those tempos. We’re done with 4 seconds. We’re down to 2 seconds with a 1 second pause... Read More

Nice job with that sprint on Wednesday. Now we have our steady work. Let’s recover with some blood flow work and get ready for our... Read More

Touch and go Power Cleans for Part B today. Jump back a little with each rep and sit back in the catch. Don’t chase the... Read More

Two For Tuesday. Two wods for the price of one. Part A 12 Minute AMRAP 12 Cal Row 12 Push-Ups 12 AbMat Sit-ups Part B... Read More

Lots of work today. Let’s hit these floating snatch grip deadlifts hard. Try to get your hook grip going on this. Now is the time.... Read More