You can choose as many of the following exercises as you want, I recommend at least 8, and you can perform them as many times as you would like with as much rest between as you need.  It’s only a minute, right? 1 Minute for Max Reps: Jumping Squats 45/15 Pull Ups Push Ups GHD [...]

4 Rounds for Time: 15 Box Jumps 15 Slam Ball 20/15 15 Push Ups

1 Round for Time: 500m Row 50 Sit Ups 800m Run 50 Sit Ups

1 Round for Time: 400 ft. KB Walking Lunges 53/35 Every minute on the minute you will stop and to 7 KB Swings right where you are and then continue on.

4 Rounds for Time: 200 m Run 12 BB Thrusters 95/65 200 m Run 12 Burpees

I wanted to take a minute and ask for some feedback from everyone. How do you like the changes in the gym so far? What else would you like to see us have for equipment, or services? We really want to make this the best we can for everyone. We will be having a massage [...]

Endurance WOD’s: #1. 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds #2. 4 x 600m TT, work:rest 1:3 #3. 10k TT Strength WOD’s: We are in Week 7. Almost there for those of you who have been working on this. Please stay focused and continue to work hard. It will pay [...]

500 m Row 10 Scorpion Stretch 20 Double Toe Touches 20 Leg Swings 20 Single Leg Straight Leg DL 20 PVC Pass Throughs 15 Ring Push Ups 10 Bottoms Up KB Press

Happy Mothers day to all of the Mom’s out there. 1 Round for Time: 25 Man Makers 300 ft Overhead Walking Lunges 25 Toes to bar 15 Handstand Push Ups 50 Back Extensions 50 Ring Rows

3 Rounds for Time: 400 m Run 40 Squats 20 Push Press 85/55