Thursday’s workout is a 20 minute EMOM. Please post your lowest and your highest lift. In each minute, you will be required to perform 20 doubleunders then 1 clean. The clean may performed with any style. The stimulus we are looking for is for you to ramp up the weight as the workout begins. You...Read More

Workout of the Day For Time – Break it up any way you want 100 Pullups 100 Wallball Shots 20/14Read More

Workout of the Day Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5Read More

Workout of the Day Recovery Snatches:) For Time10 Snatches 165/10520 Snatches 135/8530 Snatches 75/55Read More

Workout of the Day ‘Murph” For time: RX – completed with weight vest Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mileRead More

Saturday is going to be a major effort workout. Running and 600 reps, making for an effort of 45 minutes is no joke. So we want to prep you by work hard, but not too hard. For the Doubleunder sets – if you are able to fill the entire 30 seconds with DU, this may...Read More

Workout of the Day Hang Power Snatch 5 Sets of 3 – as heavy as you can!Read More

Workout of the Day 1/2 TabataTabataPullupsPushupsSitupsAirSquats Rest 2 Minutes AMRAP 5Single Arm Devil Press 50/35Read More

Workout of the Day “It’s a Complex Complex” 5 Heavy Sets of the following complex Power CleanHang Squat CleanFront SquatFront SquatShoulder to OverheadRead More

We are prepping for “Murph” on Saturday, 4th of July. There is only one class that day, no cap. Class will be at 9am. We will be using all three pull-ups rigs for Saturday. If you are concerned about the congestion around the pull-up rig and would prefer not to be around that, kettlebell swings...Read More