Thursday 04/27

Just a friendly reminder that this coming Saturday April 29th there will be no regular classes due to our annual in-house competition the SPRING FLING!

Spectators are more than welcome to come down and watch.

Day of event: 

Doors 8:00am

Mandatory athlete briefing: 8:40am - competitors please be in the building by this time

WOD 1 start: 9:00am

We highly suggest bringing layers and extra clothes for between workouts as well as fuel, snacks, water, etc... Right now the weather is not looking like it's going to be in our favor this weekend. If any workout requires a portion to be completed outside we will reevaluate this the day of and make any changes if necessary. If you would like to bring a pop-up or ez-up tent for the parking lot please feel free to do so!

WOD 1 has been posted to our Instagram page! Please watch and view the standards for each workout before coming down to compete. If you have any questions about the workouts beforehand please feel free to comment on the video or contact us at any time. 

WOD- 7 RFT

• 15 Sit ups

• 10 KB Swings (53/36)

• 5 Pull ups

Post WOD midline- Double KB Holds - 5RDS

• :20 Farmers Hold

• :20 Front Rack Hold

• :20 Overhead Hold

• Rest 1:00

Wednesday 04/26

Strength Day

Part 1: Alt OTM x 12 mins

• Even: 2 Front Squats

• Odd: 4 Back Squats

• @ 65-70% of 1RM FSq

Part 2: OTM x 12 mins

• 1 Snatch

• Build based off feel

Tuesday 04/25

Due to the Spring Fling this Saturday we will be moving our strength day up to tomorrow (Wednesday)

Stength - OTM x 12 mins

• 1 Power Clean

WOD - 6:00 AMRAP + 2:00 Rest x 3 Sets

• 6 Burpees

• 30 DU

• 15/12 Cal Row

  Pick up where you leave off. Total rounds = score

Check out a few upcoming dates and events!

Monday 04/24

Reminder for this weekend - there will be NO regular Saturday classes due to our in-house competition.
The first three all levels wods will be released this week so stay tuned as we release them on our social media!

Day of:
8:00am Doors
8:40am Mandatory athlete briefing- please be in the building by this time
9:00am WOD 1 begins
We highly suggest bringing layers, snacks, water, and recovery options to have between workouts.
Spectators are welcome to come down and watch!

Strength - Every 2:00 x 6 Sets

• 3-3-3-3-2-2-2-2 Push Jerks

• Build based off feel

WOD - For Time

20-15-10-5

• T2B

• Push Press (115/85)

• Box Jump Overs (24/24)

Friday 04/21

Just about 1 week away from our 2nd annual Spring Fling in-house competition! This week we will be releasing the first 3 (all levels) workouts.
Day of:
8:00am Doors
8:40am Mandatory athlete briefing- please be in the building by this time
9:00am WOD 1 begins
We highly suggest bringing layers, snacks, water, and recovery options to have between workouts.
Spectators are welcome to come down and watch!

Strength Day

Part 1: Back Squats

• 10 x 3 @ 80-85%

• Every 2:00

Part 2: Clean & Jerk

• Sets 1-5 = 2 Cleans + 1 Jerk

• Sets 6-10 = 1 Clean + Jerk

• Build based off feel