Wednesday 04/03

Congratulations to our 2024 QUARTERFINALS ATHLETES !

The following members placed in the top 25% during the Open.

Individual 🌊 Pat, Dom, Kevin & Erika

🌊Age Group (45-49) John Curtis & Jack Marchese

🌊 Age Group (50-54) Jen Michaelides

🌊 Age Group (60-64) Peggy Scribner

As the dates get closer and workouts are released we are going to set a schedule for those who wish to continue and compete. The time frame is April 17-22

Tomorrow - Thursday 04/04 the 7am class will be cancelled

Strength - Every 2:00 x 5 Sets

  • 5-5-5-5-5 Push Press

  • Build based off feel

WOD - OTM x 6 Rounds

  • Min 1 = 2 Rope Climbs

  • Min 2 = 15 Box Jump Overs (24/20)

  • Min 3 = :45 Push up plank hold

  • Min 4 = Max Cal Row

  • Min 5 = Rest

Monday 04/01

We hope everyone had a great holiday weekend ! Hello April !

Body Armor - OTM x 12 mins

  • 10 Bentover barbelll rows

  • 25 Hollow Tucks

  • 10 Bird Dogs ea. side

WOD - 3:00 AMRAP + 1:30 Rest x 4 Sets

Sets 1 & 3 =

  • 21/16 Cal Row

  • 12 Lateral Burpees

  • Max C2B

Sets 2 & 4 =

  • 21/16 Cal Row

  • 12 Lateral Burpees

  • Max Alt. DB Snatch (50/35)

Friday 03/29

Easter Sunday - closed

Monday - normal schedule

Our spring fling registration sheet is up in our lobby! If you need help finding a partner please let us know asap!

  • Competition day : Saturday 04/27

  • All levels, teams are guaranteed 3 workouts before the first cut for semifinals

  • 1 Male + 1 Female team : $100 registration fee per team

  • T-Shirt cut off date : April 11th

If you have any questions at all please contact us at any time !

Strength Day

Part 1 : Front Squats

  • 8 x 3 @ 75% of 1RM

  • Every 2:00

Part 2 : Snatch

  • Every 90s x 12 sets

  • Sets 1 - 6 = 2 Reps, start 60-65% of 1RM and build

  • Sets 7-12 = 1 Rep , start 80%+ and build