Coach Kevin will be hosting an Olympic Lifting Seminar on Saturday, February 3rd from 11:30 – 1:30 PM! We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!Sign-up on Zen Planner...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesday3RM Strict PressWednesdaySnatch5:45 PM – Handstand Push-Up / Walk Skills ClinicThursdayLong ConditioningFridayCleanSaturdaySquad WOD7:30 AM – Seventh Heaven/Comp WOD11:30 AM – Oly Seminar with Coach KevinSundayUpper Body Push / Pull StrengthEvery 3:00, 5 SetsFront Squat1) 4 @75-80%2) 2 @80-85%3) 2 @85-90%4) 1 @90-95%5) 1 @95-100%+FX:1) 6 @70-75%2) 6 @75-80%3-4) 4 @80-85%5) 2 @85-90%*The RX...Read More

Conditioning6 Rounds of :15 on/:45 off1) AMRAP Calorie Row2) AMRAP Calorie Bike3) AMRAP Calorie Ski4-5) Rest*Score is total Calories FinisherTabata (:20 on/:10 off)1) Alternating V-Ups OR Tuck-Ups2) Scissor Kicks3) Alternating Bird Dogs4) Plank*8 Sets, 2 rounds throughRead More

“The Lou”44 Rounds for Time: – w/ Partner, Split Any Way4 Wallballs (20/14)4 Pull-Ups4 Burpees4 Single Dumbbell Snatches (50/35) (FX: 35/20)Read More

StrengthEvery 2:00, 3 Rounds1) 10 Back Rack Reverse Lunges (45-55% 1RM Back Squat)2) 10 Hip Thrusts (60%+ 1RM Back Squat) Conditioning3 Rounds for Time:400m Run (FX: 300m) (RX+: 500m)80 Double Unders (FX: 64) (RX+: 100)20 Jump Switch Lunges*16:00 CapRead More

Come join us THIS SATURDAY for “The Lou” Workout! (Sneak Peak of the workout below!)We are joining gyms across the country to raise awareness and funds to support the “Live Like Lou Foundation,” which fights Lou Gehrig’s disease. This foundation was created to support a former gym owner and Games athlete who was diagnosed with...Read More

CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilizing your core! StrengthEMOM 121) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)2) 10-15 Weighted Hollow RocksScaled:1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold3) 10-15 Hollow Rocks ConditioningFor Time:275/225m Ski (FX: 225/175m) (RX+: 325/275m)...Read More

Coach Kevin will be hosting an Olympic Lifting Seminar on Saturday, February 3rd from 11:30 – 1:30 PM! We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!Sign-up on Zen Planner...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayPower SnatchWednesdayMuscle-Ups /Gymnastics Development5:45 PM – Core FlexThursdaySquat CleanFridayLunge / Hip ThrustSaturdaySquad WODSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1-2) 6 @70-75%3) 4 @75-80%4) 4 @80-85%5) 2 @85-90% FX:1-2) 6 @70-75%3-4) 4 @75-80%5) 2 @80-85%*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM. ConditioningAMRAP 1111 Hang Power...Read More

StrengthEvery 2:00, 4 Rounds1) 10/10 Half Kneeling Single Dumbbell Arnold Press2) 10/10 Banded Row in Side Plank ConditioningAMRAP 1220/15 Calorie Row (FX: 16/12)20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)Read More