New Years Eve - Normal Hours New Years Day - No AM Classes, Normal Afternoon January 2nd - 6th - 5 Day Nutrition Cleanse January 10th is the start of Row'd Royalty, check out their website, for more info and to register, and join us for four awesome...

  January 2nd - 6th We Cleanse! 5 Day Cleanse Food Plan Click here     December 27, 2018   Strength: EMOM for 7 minutes or until Failure 1 Deaadlift 225/155 2HSPU 2 Deaadlift 225/155 4 HSPU Etc.   Metcon:  40 Back Squats 155/115 20 Hand Release Push-ups 4 Rope Climbs 30 Front Squats...

    Wednesday - December 26, 2018   Strength: EMOM 10 Minutes Minute 1 10 Bulgarian Split Squats Minute 2 10 V-ups   Metcon :  50 wallballs 20/14 25 Pull-ups (SRX C2B) 150’ walking lunges - (SRX Back Rack 95/65) 25 pull-ups (SRX C2B) 50 wallballs 20/14  ...

Lots going on! Saturday we will do the 12 days of Christmas workout Saturday night 6-9pm come join us at our holiday get together Monday (Christmas eve) we are open 5am-10am and 1pm-5pm, this will be an open gym format for you to complete the meal you...

[caption id="attachment_16721" align="aligncenter" width="1024"] Rowen Supervising[/caption]   Saturday the 22nd - Holiday Party from 6-9pm BYOB + Appetizer if you like     October - December 20, 2018 Strength: Partner - 1 Works, 1 Rests DB Snatches  Total lb’s moved in 6 minutes Each team gets: 1 whiteboard Up to 3 different...

  Christmas Eve will be 05:00-10:00 & 1:00 - 5:00 (No 5 & 6 pm) Christmas Day we will be closed New Years eve and New Years Day hours will be out by the end of the week January 2nd through the 6th - 5 DAY CLEANSE - more...

    Tuesday - December 18, 2018   Metcon: 21-15-9 Calorie Row DB burpee box step-ups 50/35 (20”/16”) DB Push Press 50/35   Rest per Coach   150 Sit-ups for time TOM 4 Burpees    ...

[caption id="attachment_16709" align="aligncenter" width="1024"] Nothing like some Turkish Get-ups with Mabel to start the day off right[/caption]         Monday - December 17, 2018   Strength: Work to a heavy Bench Press as follows Warm-up 5 rep 4 rep 3 rep 2 rep 1 Rep   Metcon: AMRAP 10 Minutes Wallballs 20/14 ...

  Friday - December 14, 2018 Strength: Accumulate: Max Back Rack Lunges in 5 minutes 1/2 Body weight   Metcon:  10 Rounds 10 Calories on the Rower   8 Box Jumps   6 HR Push-ups   4 Double KB Clean & Jerks 35’s/25’s   2 Bar Muscle-ups (Scale is...