Join us today, Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Conditioning: 5 Bar muscle ups* 15 Front squats (115/78) 50′ Handstand walk** 5 Rounds for time (25:00 cap) *Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner) **Modify 6 Wall walks Post results and experiences to...Read More
Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Conditioning: 30 Alternating dumbbell snatches (50/35) 30 Toes to bar 3 Rounds for time (15:00 cap) Strength: Strict press* 10 @ 65% 1-RM...Read More
Strength: Deadlifts 10 Deadlifts at 60% 10 Deadlifts at 70% 8 Deadlifts at 75% 8 Deadlifts at 80% 8 Deadlifts at 80% For quality Conditioning: 5 sets* of the following: Complete as many reps as possible in 2-minutes of: 15/12 Calories biked 10 Chest-to-bar pull-ups Max reps devil presses (2×50/35) For...Read More
Join us today, Friday, 07 July, at any class time for FREE! No fitness experience needed! Conditioning: 60 Double unders or 45 Crossover singles 7 Thrusters (135/93) 5 rounds for time (12:00 cap) …Rest 5:00, then… 2 rounds of: 15 Wall-ball GHD (12/8) 15 Ring support tuck-ups …rest 1:00, then… 1...Read More
Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed! Skill: Every minute on the minute for 6-minutes, perform: Odd minutes: 3 Wall-walks Even minutes: 6 Alternating dumbbell squat snatches* For quality *Increase dumbbell weight each round. Conditioning: In 7-minute, perform: 800m Run Heavy single snatch For...Read More
Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed! Conditioning: With 1:00 work/1:00 rest, perform the following: Max rep axle bar deadlifts (220/150) Max rep bench press (155/103) Max rep squat cleans (135/93) 3 rounds* for score *Rest 2:00 between rounds Post results and experiences to...Read More
Power outage update: Power is still out at the gym. Here are the two plans moving forward… Option 1 – Power restored: Once power is restored, the following day will be as normal. Option 2 – Power remains out until Saturday: Friday-0845,noon,1730 classes only Saturday-Murph at 0900 With option 2 be advised there is NO...Read More
Power outage update: Power is still out at the gym. Here are the two plans moving forward… Option 1 – Power restored: Once power is restored, the following day will be as normal. Option 2 – Power remains out til Saturday: Wednesday-0845,noon,1730 classes only Thursday-closed Friday-0845,noon,1730 classes only Saturday-Murph at 0900 With option 2 be...Read More
Power outage update: Power is still out at the gym. Here are the two plans moving forward… Option 1 – Power restored: Once power is restored, the following day will be as normal. Option 2 – Power remains out til Saturday: Tuesday-noon class only Wednesday-0845,noon,1730 classes only Thursday-closed Friday-0845,noon,1730 classes only Saturday-Murph at 0900 With...Read More
