Conditioning4 Rounds of 1:30 on, :15 off1) AMRAP Calorie Row2) AMRAP Calorie Bike3) AMRAP Calorie Ski4) Rest*Score: Total CaloriesRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Lateral Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/16/23Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 3″ Front Foot Elevated Single Kettlebell Front Rack Split Squat2) 10/10 Single Leg Hip Thrust3) 10/10 Single Dumbbell Row Conditioning5 Rounds for Time:5 50′ Shuttle Runs15 Sit-Ups50′ Goblet Walking Lunge (24/16) (FX: 16/12) (RX+: 32/24)*12:00 CapRead More

Modified Holiday Schedule:7:30 AM – Open Gym9 AM, 10 AM – WOD ConditioningAMRAP 2416/12 Calorie Row (FX: 12/8)8 Squat Snatch (115/75) (FX: 75/55)4 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)48 Double Unders (FX: 32 OR Single Unders)*RX/RX+ Min: 5 roundsRead More

Merry Christmas! The gym is closed today.Read More

Modified Holiday Schedule:7:30 AM – Open Gym9 AM, 10 AM – WOD StrengthEvery 3:00, 5 Sets5 Front Squats1) 65-70%2-3) 70-75%4-5) 75-80% ConditioningAMRAP 99 Lateral Burpees Over Bar6 Power Cleans3 Front Squats*Weights: (155/105) (FX: 115/80) (RX+: 185/125)*RX/RX+ Min: 4 RoundsRead More

Weekly OverviewEvents/ClassesMondayLong ConditioningTuesdayFront Squat Holiday Schedule:7:30am Open Gym9am WOD10am WODWednesdayCLOSEDNo Classes Today –Merry Christmas!ThursdayLong ConditioningHoliday Schedule:7:30am Open Gym9am WOD10am WODFridayUnilateral Lower BodySaturdayHanukkah Holiday WODSundayConditioning Intervals StrengthEvery 3:00, 3 Rounds50’/50′ Single Dumbbell Overhead Carry +10/10 Side Lying Shoulder Flexion Conditioning4 Rounds for Time:250/200m Row15 Pull-Ups (FX: 10) (RX+: 20)60 Double Unders (FX: 40 OR Single Unders)15/15 Single...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Goblet Box Step Ups (24/20)2) 100′ Double Kettlebell Farmer’s Carry3) :45 Weighted Plank ConditioningAMRAP 96/6 Single Kettlebell Deadlift12 Goblet Lunge12 Box Jumps (24/20)*Weights: (24/16) (FX: 16/12) (RX+: 32/24)Read More

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! Squad WODAMRAP 3090/70 Calorie Row (FX: 70/50)70 Weighted Sit-Ups (20/14) (FX: Sit-Ups)50 Synchro Wall Balls (20/14) (FX: Split)30 Hang Squat Clean (135/95) (FX: 95/65)10 Rope Climbs (FX: 7)Read More

Get your workouts in early today! We are cancelling the 5:30 and 6:30 PM classes as our coaches will be celebrating at their holiday party after a year of hard work! Conditioning4 Rounds of 1:15 on, :15 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Burpees to 6″ Target4) Rest5) Rest*Score: Lowest Total Calorie/Rep Round...Read More