Author: Goose

We have added a 10am class on Saturdays!

We have class at 9am and 10am on Saturdays. Come in and see us! WOD “Nancy” Level 3 5 Rounds Run 400m 15 Overhead Squats (95/65) Level 2 5 Rounds Run 400m 15 Overhead Squats (65/45) Level 1 4 Rounds Run 400m 15 Body Weight squats

“Mary”

Strength Front Squat 5-5-5-5-5 WOD Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups (HSPUs) 10 Pistols 15 Pull-ups HSPUs can modified with abmats or pike push ups. Assistance can be used as necessary for pistols and pull ups.

Endurance Day

Skill Handstand WOD Level 3 7 Rounds Run 400m 5 Thrusters (95/65) 7 Box Jumps (24″/20″) 9 Swings (1.5/1) Level 2 5 Rounds Run 400m 5 Thrusters (95/65) 7 Box Jumps (24″/20″) 9 Swings (1.5/1) Level 1 3 Rounds Run 400m 5 Thrusters 7 Box Jumps 9 Swings (1/0.5) Advanced 7 Rounds 5 Thrusters (135/95) […]

Starting the week off right

Strength Overhead Squat  3-3-3-3-3 WOD 5 Clean & Jerks 20 Wall balls 4 Clean & Jerks 20 Wall balls 3 Clean & Jerks 20 Wall balls 2 Clean & Jerks 20 Wall balls 1 Clean & Jerks 20 Wall balls L3 (135,95) L2 (95,65) L1 (65,45) ADV (185,115)

Open House this Saturday 10-2. See you there!

Skill Rope Climb WOD Run 800m 3 rounds of 3 Squat Cleans 6 Burpees 9 Pull-ups Run 400m 3 rounds of 3 Squat Cleans 6 Burpees 9 Pull-ups Run 800m Level 3 (135,95) Level 2 (95,65) Level 1 (65, 45) Advanced (185, 115) , C2B Pull-ups

Grand Opening Celebration this Saturday!

Strength Jerk 3-3-3-3-3 WOD Level 3 21-15-9 Deadlifts (225, 135) Wall Balls (20, 14) Level 2 21-15-9 Deadlifts (135, 95) Wall Balls (20,14) Level 1 21-15-9 Deadlifts (95, 65) Wall Balls (14,10) Advanced 21-15-9 Deadlifts (255, 175) Wall Balls

Contact Us Form Error

Hello Everyone, If you tried to reach us through our Contact Us page or any links on the site, we may have never received your inquiries.  We just realized there has been a dysfunction with our contact form ever since the website launched, DOH!  Sorry for the inconvenience and for not addressing any inquiries you may […]

Sunday Thrusters Sunday!

We had 18 people in for our 9am Filthy Fifty WOD Saturday.   We are now up and over the 50 member mark after only opening up our doors less than 3 weeks ago.  As a result of our tremendous Saturday turnout, going forward we will be offering  a 10am class in addition to the […]

Sunday Funday!

Skill Hand Stand Push-Up (HSPU) Strength Thruster 3-3-3-3-3 WOD Level 3 AMRAP in 15 5 HSPUs 10 SDHP (95,65) 25 Sit-ups Level 2 AMRAP in 15 5 HSPUS (band assisted or pike push ups) 10 SDHP (95,65) 25 Sit-ups Level 1 AMRAP in 15 5 Push-Ups 10 SDHP (65,35) 25 Sit-ups Advanced AMRAP in 15 […]

Strength Clean 3-3-3-3-3 WOD AMRAP in 15 10 Kettlebell Swings (1.5/1) 20 Double Unders 50 Yard Farmers Carry (50/35) If you don’t have double unders, substitute 100 singles. Scale Weight to your level. Advanced AMRAP in 15 10 Kettlebelll swings (2/1.5) 20 Double unders 50 Yard Farmers Carry (2/1.5)