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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 […]

Where’s The Barbell? AMRAP 20 minutes 10 alternating dumbbell snatches20 push-ups30 step-ups Workout Notes We will be using a dumbbell today! Start with ten alternating dumbbell snatches. Choose a weight that you can maintain unbroken sets throughout. Move on to twenty push-ups. Scale by elevating your hands onto your box or by dropping down to […]

Wait… No barbell? EMOM for 20 minutes (odd) max reps kettlebell swings(even) max reps sit-ups Workout notes Today we’re traveling back in time to about ten days ago when we were all stuck with a limited selection of gear. Well, most of us anyways. The workout today should remind you of a couple of our […]