Lot’s of Updates and INFO….PLEASE READ!!!

This is a holiday week so we will be having some hours changes. Please see the following changes and plan accordingly. Thursday July 4th we will be open from 7am – 12 pm only. Friday July 5th we will be open from 7am – 12 pm only also. Start bringing in...

WOW #9

We are gonna change this up a little bit. This week’s WOW will be for Time. We have gone 8 weeks without pull ups in these….it’s time. If you can’t do a pull up do the WOW scaled and compare to others with the same scaling. The board rank will...

Strength and Endurance 7/1 – 7/7

Strength WOD’s: Max Load Testing begins this week. Next week will mark the start of a new 8 week cycle. Please make sure you test your maxes this week if you want to get into the next cycle. It is highly recommended that you do. Monday: Squat & Push Press...

Warm Up 7/1 – 7/7

500 m Row 10 Scorpion Stretch 50 ft. Walking Lunges w/ Instep Stretch 1:00 Hip Flexor Wall Stretch 10 Bottoms Up KB Press 10 KB Windmill 10 Renegade Row Push Ups