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Skill Unbroken double under ladder in eight minutes climb as high as you can2-4-6-8 …OR5-10-15-20 …OR10-20-30-40 … Workout of the day AMRAP in 12 Minutes2-4-6-8-10-12…ThrustersFront rack walking lunge steps Workout notes We’re back on the barbell today. We have an ascending rep scheme of thrusters and lunges. The focus here is primarily your lower body […]

Sunday super zoom 10 rounds of 1 minute on 30 seconds off 30 mountain climbers then max reps of v-ups Workout notes Just a reminder that the gym will be closed today for cleaning. We’ll be holding a zoom class at 9AM and hope to see you all there! We’ll have fifteen minutes on the […]

Workout of the day AMRAP in 30 Minutes 5 pull-ups 10 push-ups 15 air squats Workout notes Today’s workout is a classic workout. You might recognize the format as Cindy. Today we’re adding an extra ten minutes to what is normally a twenty minute workout. We know you’ve missed the pull-up bar so we’re giving […]

Workout of the day Every 90s for 12 rounds 20 double unders then 1 squat clean & jerk 2 minutes rest then AMRAP in 5 Minutes front rack walking lunge steps Workout notes Build up to a heavy clean and jerk today. You will have twelve chances today, add weight strategically! Create a pre-lift routine […]

Workout of the day 10 rounds for time 15 Sit-Ups 10 db hang clean and jerk Workout notes Today’s workout is a ten round burner with a big emphasis on core work and your proficiency with a dumbbell. Each round has the same number of reps so pace yourself and try to work at a […]

Workout of the day EMOM for 8 minutes 3 front squats then for time 21-15-9 push pressesburpees Workout notes Today’s workout has two parts. We have a short skill session with eight opportunities to work up to a strong effort three rep front squat. followed up with a short sprint. For the skill work start […]

Workout of the day for time 21-18-15-12-9-6-3 Box jumps Power snatches Workout notes Today’s workout is a task priority couplet with a descending rep scheme. Descending rep schemes are designed to decrease the amount of work cone in each round in order for you to keep the intensity high. Scaling standard: step ups or box […]

Schedule change We’ve removed the 9:30AM outside option and added outdoor slots for 6,7,8,9 and 11 AM on a matted surface just outside of the roll up doors. We will be zooming the 9AM class from inside the gym as well. Workout of the day 5 Rounds of 3 minutes on 1 minute off 15 […]

Sunday Super Zoom EMOM for 16 minutes (1’s) russian twists (2’s) max effort plank (3’s) hollow rocks (4’s ) rest Workout notes The gym is closed today for reorganization and cleaning so we are at home again for another bodyweight special. If you have a ball or a light object you can use that for […]

Haven’t we had enough barbell? 10 rounds for time 30 double unders 10 thrusters 95/65 lb 20 minute time cap Workout notes Just when you thought the barbell was going away for a while we are giving you the opportunity suffer through a hundred thrusters. Load your bar up to a light weight and grind […]