Please join us today for open gym from 10 am- 12 noon. We will see you then!
Dan Broughton
Saturday July 7th
Teams of 3 with a 30 minute cap 90/60 cal bike 60 box jump overs 24/20 60 power cleans 155/105 60 toes to bar 60 push jerks 155/105 60 box jump overs 24/20 90/60 cal bike 60 box jump overs… Read more »
Friday July 6th
7 minute EMOM Power Snatch *do not exceed 80% then: 3 rounds for time: 75 double unders 50 air squats 15 power snatches 115/85
Thursday July 5th
*Reminder* There will not be a 6 AM class today. The remainder of the day will be open for normal schedule. Today- Snatch Pulls 4×3 then: ” THE GHOST” 6 rounds, 1 min per station, of: Row Calories Burpee Double… Read more »
CLOSED Wednesday July 4th
Get out of the gym and enjoy the day! Happy 4th of July everyone!! *Reminder* NO 6 AM tomorrow July 5th
Tuesday July 3rd
Reminder! July 4th- CLOSED July 5th- NO 6 AM Today: Bulgarian Split Squat 5×10 *10 each leg then.. 12 minute AMRAP of: 3 deadlifts 315/205 3 bar muscle ups
*Announcement for the 4th/5th Schedule* Monday July 2nd
*Announcement for the 4th/5th of July Schedule* We will be closed this Wednesday for the 4th of July to honor and celebrate Independence Day. Thursday July 5th, we also will not be having a 6 am class. The remainder of… Read more »
Hero WOD Sunday July 1st
“Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated… Read more »
Saturday June 30th
Teams of 3 For Time (30 minute time cap) 400 Meter KB carry* 70/53 100 Deadlifts 155/105 400 Meter KB carry* 70/53 80 Hang Power Cleans 155/105 400 Meter KB carry* 70/53 60 Front Squats 155/105 400 Meter KB carry*… Read more »
Friday June 29th
“Incredible Hulk” AMRAP 20 minutes 5 deadlifts 115/75 5 hang power cleans 5 front squats 5 push press 5 back squat