Helen Time!

Helen is one of our favorite benchmark WOD’s. Workout “Helen” 3 rounds for time: 400m run 21 KB swings 53/35...

Friday is here!

Workout 1.) Front Rack Lunges 4×8 (Clean from the ground) 2.) 2 rounds of the following: 2 minute AMRAP Power...

Sad to see you go

We wanted to take some time to wish Layla the best of luck in her future.  She is moving to...

Another Benchmark!

Workout “Kelly” 5 rounds for time: 400m Run 30 Box jumps 24/20 30 Wall balls 20/14

10 Rounds of fun

Workout 1.) EMOM for 10 minutes 3 split jerks 2.) 10 Rounds of Every 3 minutes complete 250 row (85-90%...

Monday fun

Workout 1.) Back Squats 4X8 (Aim for 80-85%) 2.) Complete 4 sets each for time: 1 Weighted Strict Pull-up (40/20lbs)...

Partner WOD Saturday!

Workout Teams of 2 perform the following: 500M row, 125 Double unders (partner 1 rows while other performs 125 DU,...

More Friday Fun Stuff

Workout 1) Mobility Work 2) EMOM for 20 minutes Odd – 1 Squat clean + 2 Front squats Even 3...

Taking Care of Yourself

It is important to take care of your body with the work we put it through.  It is really important...