Change to the Teen Program: Tuesday & Thursday will stay the same at 6PM, Saturday will be cancelled, the 3rd class will now be Sunday at 1PM     October - November 29, 2018   Strength: Bulgarian Split Squats 3x8 per leg - ascending   Metcon:  3 Rounds 3 Rope Climbs 100 DU ...

      Wednesday - November 28, 2018 Metcon :  (Individual Workout - 2 people per rower) Score is Meters Rowed   Rower 1 - 1 Minute Row Rower 2 - 5 HRPU :30 Transition   Rower 2 - 1 Minute Row Rower 1 - 5 HRPU :30 Transition Rower...

      Tuesday - November 27, 2018   Metcon: 10-1 Shuttle runs (Forward and Backward=1) Sandbag Lunges (L&R=1) Burpees over Sandbag Supine Ring Rows   As a Group 5 Sets of Max Push-ups    ...

[caption id="attachment_16626" align="aligncenter" width="768"] Healthy Holiday Leftovers Soup[/caption]     Monday - November 26, 2018   Strength: Bench Press Warm up 4 Stage Drop Sets Max reps drop weight max reps drop weight max reps drop weight max reps drop weight   Metcon: Against a 10 minute Clock Ascending by 2’s Full...

  Don't let one meal define your success or failure. Limit or Avoid sugar. It doesn’t know that there is a holiday going on and still effects you exactly the same way. Eat more Vegetable, if your going to indulge, indulge in the healthy side. ...

  Thanksgiving Hours: Wednesday - Normal Thursday - Closed Friday - 8:00 & 9:00 also 4:00 & 5:00 (Both organized regular class as well as open gym during those times) Saturday & Sunday - Normal   Tuesday - November 20, 2018   Strength: 10 Minutes to accumulate as many Tire Flips and Sled Pushes...

[caption id="attachment_16601" align="aligncenter" width="839"] Barbells for Boobs 2018[/caption]   A huge thank you to our amazing community for its outpouring of generosity and support!     Monday - November 19, 2018   Strength: Strict Press Warm up 4 Stage Drop Sets Rack ok, NO REST between sets Max reps drop weight max...

        October - November 15, 2018   Strength: Accumulate not for time: 5 Rope Climbs 50 GHD Sit-ups 50 D-Ball over shoulder   Metcon:  3 Rounds   8 Plyo Push-ups 10 Strict Pull-ups (scale Ring Row) 12 Plate OH Walking Lunges 45/25 (L=1, R=2) 14/12 Calories on the Bike    ...