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STRENGTH 4 Round Superset Go right from bench to ring row and rest :90 to 2 minutes between total sets. 8 Bench Press @50% of... Read More

Hey guys! Regular SHRED schedule for Sunday. Please preregister by Saturday night as DB’s, benches and equipment are limited. Thanks!! We’re hitting my favorite SHRED... Read More

Back to normal hours this weekend. Sunday will be 7, 8, and 10 SHRED with 9am Open Gym. Please try to pre register the night... Read More

For Friday I’ve programmed a very cool chipper that I saw while in Miami at Wodapalooza. I’ve knocked the standards down a bit but they... Read More

AMRAP’S again. 7 Minute AMRAP each Station, 1 Minute rest Station 1 15/12 Cal Bike Erg 12 KB SDHP 53/35 Station 2 250 Meter Row... Read More

This is one we’ve done before in various forms. Not only is it great leg work but it’s a big stressor on the core. Front... Read More

STRENGTH Power Snatch Complex Power snatch plus Hang Power Snatch 5 X 1+1 METCON “Norwegian Cruise Line” AMRAP 15 5 Power Snatch 95/65 10 Front... Read More

No Strength today. Spend time warming up these movements and choosing a proper weight. One barbell. METCON OPEN “Dirty 30” For Time: 30 Box Jumps... Read More

Don’t forget. Sunday will be SHRED classes but the schedule will be 9 and 10 only. Thanks! We have three ten minute AMRAPS for SHRED... Read More