August 20, 2019

Our Next Spark! 6wk Challenge starts Wednesday Sept 4th at 7:30pm.  We're looking for just 10ppl who are looking to change their lives.  We've seen this challenge work wonders for a bunch of people you'd hardly recognize from their "before" pictures.  

Se...

July 25, 2019

WOD

XMAS IN JULY

1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull Ups
5 T2B
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps
10 Wall Balls
11 KBS
12 Thrusters

July 11, 2019

It's a hot one and it's going to continue!  Make sure to get enough water - 1/2 BW in Ounces and another 16oz for each hour of working out!

WOD

Conversational Pace
11 AMRAP

Row 250m
20 Lunges
10 V-Ups

5 Strict Press
8 BB Curls
10 BB Roll outs

4 KB Presses
8 KB Halo...

July 1, 2019

Welcome to a brand new week!

July 4 - 10:30A Doors - 11:00 WOD

8RM Back Squat

WOD

"Open 11.1"

10 AMRAP

30 Double Unders

15 Power Snatches (75/55)

June 27, 2019

Saturday - No Classes

July 4th - 10:30AM Doors - 11AM WOD Start

WOD

10 AMRAPS
10 BB Curls
5 BB Roll Outs
10 Strict Press (95/65)
10 HP Cleans (95/65)

10 Ring Rows
10 Box Jumps
10 Box Step Ups (50/35)

5 Muscle Ups (Banded if needed) 
50 Bike Reps
100' Bear Crawl (or...

June 25, 2019

Awesome Job yesterday!  Thanks to everyone covering and helping out to make my vacation possible!

Saturday - No Classes

July 4th - 10:30AM Doors - 11AM WOD Start

DB Warm Up

Tabata Row Warm Up

WOD

18 AMRAP
3 Wall Climbs
15 KBS (1.5/1p)
30 Double Unders (15 Attempts)

June 24, 2019

Welcome to a brand new week!

Dmac's on Vacation this week and next so there will be NO 11AM Classes 6/24-7/5

1RM Front Squat

WOD
"The Chief"

3 Min - 5 Rounds

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats 

- Rest 1 Min - 

June 21, 2019

It's been an awesome week!  Rainy, Hot, Humid, Tough.  We did a lot of new and cool things yesterday.  They weren't easy but you gave it your best.

Every challenge, every obstacle, makes you better.  Better tomorrow.

There will be no 11AM Classes for the next 2...

June 20, 2019

Yesterday was BRUTAL.  Just terrible.  Hard, long, tough workout that was even worse bc of the heat.  But you did it.  You gave it all you had and you're coming back for more.  Way to be.

Today's workout is going to have several items we haven't done...

June 19, 2019

Half way through the week!  

DB Warm Up

WOD

5 Rounds
50 Double Unders
20 Push Ups
10 OHS (95/65)

4 Rounds
10 Hang Power Snatches (95/65)
10 HSPU
10 Box Jumps

3 Rounds
30 Sit Ups
15 FR Lunges (95/65)
10 Ring Dips
 

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