Thanks to June, we can play a little bit more on the climbing ropes. June generously donated a third rope that has been set up by the cage pull-up rig. Make sure you give her a big ol’ THANK YOU next time you see her. But she might be at the top of the rope, so look up. Murph has been moved up to Monday at 8am due to the extreme mini heat wave. Please make sure you get signed up on MindBody like you would a regular class. Workout of the Day For max reps of each: 5 min. of double-unders5 min. of clean and jerks 95/653 min. of double-unders3 min. of clean and jerks1 min. of double-unders1 min. of clean and jerks Part B. Not for Time 10 Rope Climbs @10am Before the above – 12m to build to a heavy Power Clean Not for time – 10...Read more

There will be no weightlifting tomorrow night due to the holiday weekend. Regular classes on Saturday and we will see you Monday for “Murph.” T-shirts have been delayed – but we will get them to you as soon as we received them! Week of Memorial Day Monday – 9 am only No ROMWOD or Kids/Teens for the week No 4:30pm class on Wednesday June 2nd Open Gym for June will be the 6th and the 20th. Workout of the Day Strength Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 65%#5: 3 reps @ 73%#6: 3 reps @ 78% add 5-10# from Week 4 Day 2#7: 3 reps @ 78%#8: 3 reps @ 78%#9: 3 reps @ 78% Conditioning 3 Minute Tabata Squats6 Rounds of 20 on/10 off3 Minute Tabata Situps6 Rounds of 20 on/10 off3 Minute Tabata Pushups6 Rounds...Read more

Workout of the Day Double Trouble 15 minutes to build to a heavyDeadliftDirectly into15 minutes to build to a heavyClean, any styleScore if your heaviest deadlift & heaviest cleanRead more

Murph spots are available on the MindBody app so get signed up for class on Monday. If you are ever wondering if there is a class, checking out that calendar is the way to go. It is always up to date. Workout of the Day “Hop-a-long” AMRAP 20Parking Lot Run10 Pullups6 Burpee Box Jumps and Overs 24/20Read more

Workout of the Day Triple Nickel EMOM 155 Toes to Bar5 Deadlift5 Clean and Jerks135/95Rest 2AMRAP 35 Toes to Bar5 Deadlift5 Clean and JerksRead more