WOD

Strength: Ascending  1- 1/2 Front Squat 3,3,3,3 Push Press 3,3,3,3 Then For Time 1000 M Row 20 Pull Ups 400 M Run 20 Box Jumps... Read More

Strength: Ascending Snatch High Pull 2,2,2,2 Snatch Balance 2,2,2,2 Snatch 1,1,1,1,1 Then 21, 15, 9 Snatch Wall Balls

Group workout today! Come on out and get a great workout in before the weekend starts!

Strength: Ascending Klokov Press 3,3,3,3 Squat Cleans 4,4,4,4 Then For Time 20 KB swings 100 M Run w/ KB 10 Shoulder to OVH each Arm... Read More

Two of our past athletes Lindsey Lysher and her brother Luke Lysher have made their mark already for their schools after a great summer session... Read More

OPEN GYM Come on in and make up any workouts or lifts you may have missed or would like to work on!

Strength: Ascend DeadLift 3,2,2,1 Bent Over Row 3,2,2,1 Then “Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

Strength: Ascend OVHS 3,2,2,1 Push Jerk 3,2,2,1 Then 4 Rounds For Time 200 M Row 7 Burpees 3 Muscle Ups

Strength: Hang Snatch 3,2,2,1 Front Squat  20 Rep Max attempt (Will Retest in 2 Weeks) Then 4 Rounds for Intensity Straight Away Pull Back Pedal... Read More

Rest Day Have a great Sunday Funday!