Skill 7 sets of 4 ring dips Banded, strict, or weighted Rest about a minute between sets Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t […]

Workout of the Day AMRAP in 10 minutes: 25/20 calories 50 drag rope single unders Rest 3 minutes AMRAP in 10 minutes: 10 clean and jerks 50 drag rope single unders Record two sets of rounds and reps for today’s workout. Scale your clean and jerk weight to one that has you doing quick singles […]

Workout of the Day For time: 27-24-21-18-15-12-9-6-3 Wall balls Medicine ball sit ups 27 minute time cap This descending ladder has you doing a total of 132 reps of wall balls and 132 reps of medicine ball sit ups; if that seems like it’s way too many for you, then you can cut out the […]

Skill AMRAP in 8 minutes: 20 second hollow hold 20 second arch hold 20 second handstand hold (wall walk or kick up to get there) Rest as needed between each hold, but modify the movements so that you can hang on for the full 20 seconds after you start. You can modify the hollow and […]

We’re closed today, but will be back to regular hours tomorrow.

Merry Christmas! We’re closed today and tomorrow, with regular hours on Friday.

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday. Workout: 6 rounds, 2 minutes on, 2 minutes off: 8 push ups 10 air squats 12 kettlebell swings Pick a push up difficulty that lets you hang on to small sets, even if […]

EMOM for 10 minutes: Hang snatch high pull Hang power snatch Power snatch Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full […]

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time: 50 sit ups 40 goblet lunges 30 devil presses 30 minute time cap Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards […]