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

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 3:00, 4 Sets6 Back Squat (65, 70, 75, 80%) Conditioning3 Rounds for Time:250/200m Row20 Toes to Bar (FX: 15 OR Hanging Leg Raises)10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155)*14:00 CapRead More

StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)4-6) 1 Hang Power Snatch + 1 Power Snatch (↑)*Reset b/t reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP75 Double Unders (FX: 50 OR Single Unders)15 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)4)...Read More

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 1:30, 4 Rounds1) 10 30X-Tempo Dumbbell Bench Press (3s down)2) 10 Feet Elevated Ring Rows Strength4 Rounds of :45 on, :15 off1) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)2) AMRAP 50′ Shuttle...Read More

Weekly OverviewEvents/ClassesMonday“12 Days of Christmas”Holiday WOD (v2.0)TuesdayBodybuilding Press, Gymnastics Pull WednesdaySnatchThursdayBack SquatFridayConditioning Intervals5:30/6:30 PM Classes Cancelled for Coaches Christmas Dinner!SaturdaySquad WODSundayLower Body, Core “12 Days of Christmas Vol. 2”For Time:1 Wall Walk2 Goblet Squats (32/24) (FX: 24/16)3 Deadlifts (135/95) (FX: 95/65) (RX+: 155/105)4 Wall Balls (20/14)5 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)6 Toes to Bar7...Read More