Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!   Endurance: 200m Run 1:00 Rest 300m Run 1:00 Rest 400m Run 2:00 Rest 600m Run 3:00 Rest   2 Rounds for time (30:00 cap)   Skill: Rope Climb Strength  Feet elevated rope pulls* 1:00 Max reps 2:00 Rest   3 Sets for quality *Beginner/scaling options will be posted at gym     Post results and experience to commentsRead more

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled today, Tuesday the 27th. We apologize for any inconvenience.   Conditioning: Partner WOD, equal work required 50 Calories skied 40 GHD back extensions 30 Squat cleans (135/93) 20 Strict handstand push-ups 50 Calories biked 40 Pull-ups 30 Alternating pistols 200 Double-unders 50 Calories rowed   For time (30:00 cap)     Post results and experience to commentsRead more

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled the following dates: Friday the 23rd, Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: As many rounds and reps as possible in 10 minutes of the following: 10 Kettlebell swings (53/35) 10 Box jumps (24/20″)   For score   Strength: Back Squat 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more

Join us TODAY the 24th at 0900 for a FREE class! No experience needed! 0630 class cancelled the following dates: Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: 3-Person Team WOD, equal work required 75 Wall ball shots (25/20)@(10/9′) 300-ft Double dumbbell front rack walking lunges (50/35) 75 Wall ball shots (25/20)@(10/9′) …Rest 5:00 then… 45 Wall ball shots (25/20)@(10/9′) 150-ft Double dumbbell overhead walking lunges (50/35) 45 Wall ball shots (25/20)@(10/9′)   For time …Rest 2:00 then… 6:00 max calories assault bike*   For calories *Teammates switch every 0:30     Post results and experiences to commentsRead more

Join us tomorrow, Saturday the 24th at 0900 for a FREE class! No experience needed! 0630 class cancelled the following dates: Friday the 23rd, Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: 10-20-30 Toes to bar Hang power cleans (135/93) Bar-facing-burpees   For time (20:00 cap)   Strength: Snatch Complex: 1 Snatch Pull ⇒ 1 Power Snatch ⇒ 1 Squat Snatch 3 Complexes @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75%   For quality     Post results and experiences to commentsRead more