Workout of the Day

Sunday, January 26th

HERO WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »

Thursday, January 23rd

Strength: Drop Snatch 3×3 (no dip drive before squat)Snatch Balance 3×3 (yes dip drive before squat) WOD: Recovery Conditioning 40s on, 20s off for 16 minutes Minute 1: Cal Row Minute 2: Cal Bike Minute 3: DU/SU Minute 4: Burpee… Read more »

Monday, January 20th

There will only be a 9:30am class today in observance of Martin Luther King Jr. Day WOD: AMRAP 22 12 Handstand Push Ups 12 Deadlifts 135/95 12 Burpees 12 Front Squats 135/95 ***At 10:00 everyone must complete 20 Front Rack… Read more »