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Happy Independence Day There are no classes on Monday Back to regular schedule on Tuesday!

8am Open Gym 9am Weightlifting Part A Front Squat 4X5 @75% of 1RM Part B Squat Clean Work to 1rm Part C 5 Rounds 10... Read More

Saturday: 8 and 9 Sunday: 8 and 9 Monday: Closed “Blood is freedom’s stain.” -Bruce Dickinson Army  Capt. Daniel Whitten died February 2, 2010 serving... Read More

Hey guys. Holiday schedule is 8 and 9 on Saturday when we’ll be doing our annual hero wod Whitten. Sunday will be regular schedule and... Read More

10 Minute Stations 3 minutes Rest Station 1 12/10 Cal Row 10 Burpee Pull-Ups Station 2 15/12 Cal Assault Bike 15/12 Cal Ski Station 3... Read More

Part A 3 Rounds 10 Cal Row 3 DB Hang Clean and Jerks per side 3 Burpee Box Jumps Part B Build this complex Power... Read More

Okay, no squatting, no wall balls, lunges etc. Let’s come in and survive this chipper from a few months ago. Part A 10 Minutes 250... Read More

Great work this weekend! Okay guys, summer is here and we have some coaching changes. I’ll be coaching Monday nights, and Kristen Maccarone will be... Read More

8am Open Gym 9am Weightlifting Part A Warm up this complex to moderate weight 1 Power Snatch plus Hang Power Snatch plus one OHS Part... Read More

Part A 27-21-15-9-3 Bench Press 135/75 Inverted Row to barbell Part B 5 Rounds 8 Arnold DB Press 35/20 16 Alt Hammer Curls 35/20 8... Read More