WOD

Strenght: <50% Front Squat-Work Depth 5,5,5,5 Strict Press 3,3,3,3 Then 10 Min AMRAP 10 Pull Ups 5 Handstand Push Ups 1 Pistol Each Leg

The Next group of High School Functional Fitness classes begins today at 3pm! Make sure to bring a parent or guardian to fill out paperwork... Read More

Strength: <50% Behind Neck Push Jerk 4,4,4,4 Clean High Pull 5,5,5,5 Then For Time 21,15,9 Med Ball Cleans 20/14 Push Press 35/55 400 M Row

This weeks workouts will be focusing on form and skill. Make sure you try and get in Mobility each day because next week is 1... Read More

Strength: Ascend Bench Press 4,4,4,4 OVHS 3,3,2,2,2 Then For Time 150 Slam Balls At the Top of every minute perform 10 Push Ups 15 Min... Read More

Tomorrows 8:30 AM 5PM and 6PM Classes have been cancelled! High school 3PM Class has been moved to Today at 3PM We will still be... Read More

Open Gym Come on in and work on anything you may have missed or would like to focus on. Pick something you really need to... Read More

Strength: Bent Over Row 4,4,4,4 Deadlift 7,7,7,7 Then For Time 20 Box Jumps 1 Burpee 15 Box Jumps 5 Cleans 10 Box Jumps 10 Push... Read More

Strength: Ascend Front Squat- 5 Rep Max 5,5,5,5 Split Jerk 3,3,3,3 Metcon 15,9,3 Goblet Squats Burpee Broad Jumps 200m Run Btw Rounds

Strength: Ascend Snatch Balance 3,3,2,2,1 Snatch High Pull 3,3,3,3 Snatch 2,2,2,2 Metcon 15 Min AMRAP 10 KB Swings 2p/1p 10 Dips 100m Row