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GROUP WARMUP2 sets –:30 air bike5 burpees5 box jump overs1 rope climb or 3 ring rows THRESHOLD TESTFor time:100 meter sled push RX 180/9030/25 calorie... Read More

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch 5 frog pumps5 Plate squats + :10 hold at the bottom of each McGill big 3 +... Read More

GROUP WARMUP2 sets – :30 ski 5 dumbbell hang clean & jerk100 meter run5 Strict pull up 5 push up  MIXED MODAL TRAININGFor time:800 meter run 15/10 strict... Read More

GROUP WARMUP2 sets –5 toe-touch to squat5 overhead plate stretch5 foam roll wall slides5 T-spine openers5 goblet squatsMcGill Big 3 BACK SQUAT/REVERSE LUNGE/HEX BAR DEADLIFT... Read More

We are back in business…normal hours from here on out. HUGE thanks for Gina and Tad for coming yesterday and helping us put the gym... Read More

We will be open today! We will have a class at 8:30 AM, then all of our regular classes (9:30 AM, noon, 4:30 PM, 5:30... Read More

No classes today. BUT…we are posting a bodyweight workout you can do at home while waiting out Hurricane Dorian: EMOM (Every minute on the minute)... Read More

8 & 9 AM Only today GROUP WARMUP2 sets –5 Ring rows 5 Push ups5 frog pumps5 Plate squats McGill big 3  PULL/BEND/PRESS TRAINING 10-9-8-7-6-5-4-3-2-1 Strict pull-up Kettlebell dual deadlift... Read More