Daily Workout

  • Gains Are Coming!!

    We cannot wait to see the gains from this cycle! You guys are doing amazing.

    Schedule for Thanksgiving

    Tomorrow all classes as normal
    Thursday 9am open gym
    Friday 8:30am and 5:30pm classes only

    22 November

    Skill/Strength

    Push Press
    5x5x5 +25lbs

    Work Capacity

    9-7-5
    Clean and Jerk for Load
    Must be unbroken

  • Oh My WOD

    It was a great end to the week!! You guys are doing fantastic so far in this cycle, keep it up!!

    18 November

    Teams of 2

    1 mile run
    2000 meter row
    50 pullups
    50 front squats 135/95
    50 hr pushups
    50 wbs 20/14
    2000 meter row
    1 mile run

  • Booty Burning

    Nothing gets those legs and booties burning quite like front squats and lunges...whew!!!

    Great job crew

    17 November

    Skill/Strength
    5-5-5 Deadlift +15lbs

    Work Capacity
    Every 3 min for 15 min Complete
    7 Clean and Jerks (attempt Touch and go)
    21 TTB
    **add 5/10 lbs each 3 min segment**

  • Got to Have Fun

    Today was such a fun workout to coach and watch...you guys did awesome!!

    Everyone welcome Cecil to the crew, he showed up ready and killed it!

    16 November

    Skill/Strength
    5-5-5 Front Squats +15lbs

    Work Capacity
    10 reps to 1
    Back Rack Lunges 135/95
    KBS 70/55

  • Our Tribe

    The greatest thing about our gym is our people!

    I love that we are not only building strong individuals but strong families.

    Keep setting the example guys, they are watching!!

    15 November

    Skill/Strength
    5-5-5 Push Press + 15lbs

    Work Capacity
    8 min Amrap
    60 Double unders
    50 Pistols
    40 Deadlifts 155/105
    30 Pullups
    20 Box Jump Overs 24/20
    10 Power Snatches 155/105

  • Saturday Grind

    The first week of our Work Capacity cycle has come to an end and you guys and gals did AWESOME!

    This week you really pushed yourself outside your comfort zone and that what we want to continue to see happen.

    Tomorrow is our partner community workout, so grab your buddy or come solo and we will find you a partner.

    11 November

    Teams of 2

    20 Min AMRAP: (with a partner)

    20 Thrusters (115/75) 
    20 Box Jumps (24/20) 
    20 Burpees
    30 Thrusters (95/65) 
    30 Box Jumps 
    30 Burpees
    40 Thrusters (75/45) 
    40 Box Jumps 
    40 Burpees
    50 Thrusters (45/35)

    Max Calorie Row in Remaining Time

  • Pushing You Further

    Today we pushed you to step out of your comfort zone to get a little closer to greatness!!

    Never end a workout thinking you could have done more, give it all you have in that moment and I bet you surprise yourself!!

    10 November

    Skill/Strength:

    Deadlift
    5 Rounds
    5 x 50%
    5 x 75%
    5 x 100%

    Work Capacity:
    10 x 200m Run
    Rest 20 secs between efforts

  • Be The Best You

    Within us, there is always a fighter! Keep working to be the best version of you!!

    9 November

    Skill/Strength:

    Front Squats

    5 Rounds
    5 x 50%
    5 x 75%
    5 x 100%

    Work Capacity:

    For Time:
    7 Clean & Jerks 205/155
    28 C2B Pullups
    7 Front Squat + Jerk

    *Pick a weight that is heavy but you can go unbroken on the seconds half*

  • Welcome Penny

    Everyone please welcome Penny to the crew!!

    Today was the first day of our Work Capacity cycle and we hope you enjoyed it!!

    8 November

    Skill/Strength:

    Push Press
    5 Rounds
    5 x 50%
    5 x 75%
    5 x 100%

    **Same calculation as yesterday**

    Work Capacity

    Every 3 min for 12 min:

    Run 400 or Row 500m
    15 Pushups

  • Work Capacity

    We are beginning a Work Capacity cycle and you can bet those GAINZ are coming!

    Keep track of your weight numbers.

    7 November

    Skill/Strength
    Back Squats

    5 Rounds
    5 x 50%
    5 x 75%
    5 x 100%

    Work Capacity
    12-9-6
    Power Snatch 155/105
    C2B Pullups/Bar MU

    Rest 2 min

    12-9-6
    Deadlift 155/105
    Burpee over Bar

    *15 min cap for Both

  • Great Ending to GPP2

    What a great end to our GPP2 cycle. This week really challenged you and you did great!!

    Tomorrow is our partner community workout so come join us!

    4 November

    Team of 2

    30 minute AMRAP

    10 KBS 70/55
    30 WBS 20/14
    30 Box Jumps 24/20
    4 Bear Complex 155/105

  • Elizabeth

    Today the crew took on either Cindy or Mary and the girls did not disappoint!

    Tomorrow we finish out our GPP2 cycle and it's the best yet.

    3 November

    Skill/Strength
    EMOm for 3 minutes:
    Power Clean
    1x60%
    1x70%
    1x80%

    Then...

    Every 2 minutes, for 14 minutes (7 sets):
    Power Clean
    1x85%
    1x90%
    1x95%
    1x100%
    1x105%*
    1x110%*
    1x115%*

    *Only perform if the previous set was successful.

    GPP2
    "Elizabeth"
    21-15-9 reps for time of:
    Clean 135/95
    Ring Dips

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