Monday 05/01

Congratulations to ALL who competed this past Saturday at our second annual Spring Fling competition. It was definitely one to remember. We are SO proud of you for giving it your all. We saw so many PRs as well!
A big thank you to everyone who helped out along the way changing equipment, putting things away, and running scores too. It means more than you know.
We love you all so much and truly have the best community around!

Strength - Every 2:00 x 5 Sets

  • 5 Overhead Squats

  • Build to a heavy set

WOD - 14 min AMRAP

  • 200m Run

  • 9 Power Cleans (165/115)

  • 6 HSPU

Friday 04/28

Tomorrow is the big day! Spring Fling 2023
The first two workouts have been announced on our Instagram page. The third will be released this afternoon. Please be sure to watch all three videos before the competition to review all movement standards and breakdowns of the wods.
Saturday (no regular classes) - Doors at 8am
Mandatory athlete briefing at 8:40am - please be in the building by this time
First WOD start at 9:00am

Body Armor - 4RNFT

  • 10 Kneeling DB Press ea. arm

  • 50ft. Handstand Walk (:30 Hold)

  • 10 Pallof Press ea. side

  • 6 Tempo goblet squat

Conditioning - 5RFT

  • 500m Row

  • 1:00 Rest

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