Daily WOD – Jan 28, 2017
AMRAP in 15 minutes of an ascending ladder by 3's: Thrusters (95/65#) Burpees WOD Notes: The rep scheme today will be 3 thrusters, 3 burpees, followed by 6 of each, 9 of each, 12 of…
Daily WOD – Jan 27, 2017
Deadlift 1-1-1-1-1-1 (training max) Then 5 minutes to find your max consecutive double unders WOD Notes: Today is a training max on deadlift. A training max means you WILL NOT FAIL! This is not a…
Open Gym – Jan 26, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Complete 3 min wods each for time of: 500m…
Daily WOD – Jan 25, 2017
On a continuously running clock complete 6 minutes of: 800m run max deadlifts (315/185#) 7 minutes of: 800m run max power cleans (225/135#) 8 minutes of: 800m run max shoulder to overhead (135/85#) WOD Notes: Each…
Daily WOD – Jan 24, 2016
"Open 16.3" AMRAP in 7 minutes of: 10 power snatch (75/55#) 3 bar muscle ups WOD Notes: Compare to 160311. Community Notes: We are excited to announce that Ryan Ignatovig has been selected as an ICA…
Rate and Policy Changes
Our goal is to offer you the best fitness community around! We also strive to keep our rates as low as possible. In fact, our membership rates haven't increased since November 2013! On February 1, we will be modifying our rates (slightly)…
Daily WOD – Jan 23, 2017
Max height box jump Then Back Squat 1-1-1-1-1-1 (2 second pause at bottom)
Football WOD – Jan 22, 2017
Complete each on a 90 second clock: 40 yard shuttle run, max KBS (70/53#) 40 yard shuttle run, max box jumps (30/24") 40 yard shuttle run, max slam balls (40/30#) Repeat. WOD Notes: This workout…
Daily WOD – Jan 21, 2017
Push Press 1-1-1-1-1-1 Then 3x 10 shrugs (heavy) and 3x10 lateral raises (light) Reminder: Sunday's schedule has been changed. The 10:00 am class was removed and an 8:00 am was added. We apologize for any inconvenience.…
Daily WOD – Jan 20, 2017
Complete 3 mini WODs, each for time: 500m row, 50 double unders 50 hang power cleans (95/65#), 30 toes to bar 50 thrusters (95/65#), 5 rope climbs WOD Notes: There will be a 3 minute rest between…