WOD

  What thoughts do you have when looking at the board? Do you use the power of visualization so that you can more easily dominate... Read More

Fitness: Goblet Squat 6-8 x 3 “no tempo” + EMOM for 12 min Even 7 Burpee Odd 3-5 Strict Pullups (BW Only) + 5 sleds(not... Read More

Great pic of everyone getting ready to do some fundamentals.   Fitness: Front Squat 4-5 x 4 @ 31×1 rest 2-3 min (Females do 2... Read More

DGA We will be going up on our rates on Nov 1. There are a couple of ways to avoid not paying higher rates. 1.... Read More

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Saturday morning at 8 am we will have a makeup class for anyone who wants to come and get a quick workout before we start... Read More

Fitness: EMOM for 12 min Even-3-4 Power Clean not Tng Odd-5-7 T2B (you may kip but no swinging) + EMOM for 12 min Even DU-... Read More

Fitness: A1. Romanian Deadlift or RDL 4-5 x 4 @ 31×1 rest 2-3 min A2. SA DB Arnold Press “Seated” 4-5 x 4 @ 3010... Read More

There are going to be some questions on why the design looks the way that it does. We will discuss tomorrow before each class. Moving... Read More

Fitness: Warmup OHS Shoulder Prehab + A. Back Squat 4-5 x 5 @ 31×1 rest 2-3 min B. RFESS 6-8 x 3 @ 3010 rest... Read More