We’re going to ease into this week like an old man into a nice warm bath as George Castanza would put it. A nice combo of Russian KB Swings, Burpees and double unders should prep the body nicely for the rest of the week. Its always fun to attempt regional level workouts and why not … Continue reading Programming Preview 6/17/18

Programming previews are a great way to plan out your workouts for the week. You can determine how your body feels and have a plan for which workouts will work best for you or even have an idea of how you might want to scale the workout before you come in. Having a plan gets … Continue reading Programming Preview 6/10/18

Monday we start the week of with a challenge. A 3 round WOD with two high skill gymnastic movements (rope climbs and HSPUs) combined with a hard effort bike to make things even more challenging. Come work your weaknesses and start your week off feeling accomplished. Each time you come in and work on these … Continue reading Programming Preview 6/3/18

I hope everyone is recovering from Murph and other holiday weekend activities! Here is this weeks programming. Monday: Closed for Memorial Day Tueaday: We are going to try something new and fun today. We have a 5 station circuit that won’t be for time. During class you will work through 3-5 rotations of some med … Continue reading Programming Preview 5/27/18

Its murph week! This week as you plan your workouts make sure to keep in mind that Saturday is our yearly Murph event. If your shoulders don't recover very well make sure to scale some of the workouts accordingly to prepare for Murph. If you go into Saturday with sore shoulders or chest you will … Continue reading Programming Preview – 5/20/18

We had an amazing event this past weekend, i hope everyone that participated is all recovered from the marathon row and ready to get to work this week! Monday: Nothing better than starting the week off with some bench press. We will start class with some strength work on bench press and strict pull ups. … Continue reading Programming Preview – 5/13/18

Hope you all had a productive yet fun weekend. We cant wait to see you in the box this week! Monday:  Getting your fitness in the first day of the work week will set you up for success the remaining days of the week so get in first thing Monday! We will spend 10 minutes … Continue reading Programming Preview – 5/6/18

Here is what we got coming up this week! Monday we are lifting heavy with some touch and go squat cleans. What better way to start the week than picking heavy things up and putting them down. Tuesday we have planned a nice light weight metcon. A 5 rounder with some KB cleans, goblet squats … Continue reading Programming Preview – 4/29/18

We still have a few weeks left of back squat, deadlift and strict press so try to make it in for some heavy lifting this week. Once we get through these movements we will start having some fun with more complex strength movements and rep schemes.   Monday Murph prep! 3 Rounds for time of … Continue reading Programming Preview – 4/22/18

Here is this weeks programming and push up challenge. I want to see everyone working hard this week. Our goals wont happen magically overnight while we sleep. It takes hard work and consistency so make it happen - don't just wait for it! Monday is a double day starting with the wod (descending rep scheme … Continue reading Programming Preview – 4/15/18