Front Squat – 5 rep max Back Squat – 3 rep max Post max load of each lift to comments CFE WOD (3+ hrs before or after main WOD): Choose a sport: Run, Row, Bike, Swim 10 x 30 sec on, 30 sec off For max distance Post total distance to commentsRead more

For Score* Row 500m (for calories) Rest 4 minutes Max rep Handstand Push-ups Rest 4 minutes Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes *Total all reps and calories for score Post score to comments Compare to 13 OCT 10Read more

Happy New Year!! Gym closed. Have a safe new year. Praying that you will allow God to bless you this year.Read more

“Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups 5 rounds for time Post time to comments Reminders: Only 2 classes on Friday, 0730 and 0830. Gym will be closed on Saturday, 01 January.Read more

Rest DayRead more