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Holiday HoursThe gym will be closed today (Sunday) and tomorrow (Monday).We will be back to normal hours on Tuesday. Merry Christmas!

Workout of the Day7 rounds:2 minutes to complete:14 wall balls7 hang power cleansMax calories in the remaining time (row, bike, or ski)2 minutes of rest between each round Your score on this workout is the sum of all of your calories accumulated on your machine; the wall balls and hang power cleans are just a […]

SkillStrict Press5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes with […]

SkiEMOM for 8 minutes:Hang power snatchOverhead squatSquat snatch Use the overhead squat to gauge your target depth for the squat snatch; you should be keeping your range of motion within a stable and strong range. If you feel like you’re straining hard through the shoulders to maintain position and stability, then you are almost certainly […]

SkillDeadlift5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the Day4 rounds:1 minute of calories (row, […]

SkillEvery 90 seconds for 7 rounds:One set of kipping toes to barOnce you finish your toe to bar set, practice handstand work until the next interval rolls around. standard: 10-20 seconds of handstand hold against the wallrx: 10-20 seconds of freestanding handstand holdsport: 10-30 foot handstand walk Workout of the DayAMRAP in 12 minutes:3-6-9-12-15-18…Clean and […]

SkillFront Squat5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes:10 weighted […]

Workout of the DayIn teams of 3:AMRAP in 20 minutes:Partner 1: 100 m sandbag carryPartner 2: Max calories (row, bike, or ski)Partner 3: Rest When partner 1 finishes the 100 meter carry, they move on to the calories, partner 2 moves on to rest, and partner 3 moves on to the carry. Your team’s score […]

Workout of the DayAMRAP in 25 minutes:800 m run40 push ups20 power cleans This workout has a pretty high volume of push ups; the expectation is that your set sizes will break down significantly within the round, possibly even ending up at singles. This hopefully shouldn’t happen until you’ve finished most of the 40 reps […]

SkillStrict Press3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if […]