Last Day of JUNE!

Remember Wednesday  is our Health Challenge Award Ceremony!! 6:30pm after YOGA.

Also…. 4th Of JULY WOD this Saturday at 9AM bring a friend (no open gym)






With a Continuous 21 min Clock:

5 min AMRAP:

15 reps Thrusters (wt to get 20 unbroken)

15 reps Box Jumps (24/20″)

3 min REST

5 min AMRAP:

12 reps Thrusters (same as above)

12 reps Box Jumps (30/24″)

3 min REST

5 min AMRAP:

9 reps Thrusters (same as above)

9 reps Box Jumps (34/30″)


Mobility WOD:



Last Chance to Get your Measurements & Pic’s in …. As on WEDNESDAY July 1st is our Health Challenge Award Ceremony @ 6:30pm will be going on!

**No 6:30 class as we will be having our social and winner announcements.

Also the new Athlete of the Month will be announced .



Snatch Complex: (10 minutes)

6 x 1


For Time: (20 min limit)


Clean and Jerk (135/95, wt to get 12-16UB)

*After each round do 1 round of Cindy (5 pull-ups, 10-push ups, 15 air squats)


Mobility WOD:




Challenge End Friday! Get ur Pics and Measurements in soon!

July 1st at 6:30pm will be our Health Challenge Ceremony announcing Winners and new Athlete of the Month! 



“Mr. Perfect”

For Time:

10-8-6-4-2 HSPU

2-4-6-8-10 Power Clean, 135/95


1000m Row (FT)


New SUMMER Schedule : Please review as things have Changed !
*Times and Open gym -possible to change! Stay updated with us over summer. Thanks for all the help and support as we are shorted staffed and trying to make things work for everyone as best as possible. 


LAST WEEK of our “Summer Six Pack Challenge”!!! We did it…. or did we? How did you do during the challenge?, were we able to plow through the speed bumps or did we fall behind a little. Either way its a great experience to get to know your self and the things that push you forward and hold you back. You did an awesome job throughout the whole challenge and now we have made it to the Last week… which means:

~After Pictures (Need to be sent to
~Measurements taken (if possible fill out sheet and bring back, as it is hard for us to measure everyone)

DUE FRIDAY June 26th > Health Challenge Ceremony will be JULY 1st!


Tabata Sit-ups



3 RFT:

10 Back Squats, 155/95 – from the ground, no rack

400m Run


Park WOD Fathers Day

As tomorrow is Fathers Day we want you to bring your dad to workout in the Park with us! or Bring anyone!! Lets have a fun Team WOD.

Location is at Edward Ray Park on 15th St. at 9 AM. There will be no open gym


“Fathers Day in Park”

MINI Spartan

(2 Man Team)

Latter Drill

Frog Leap

Table Box Jumps

Tire Flip

Buddy Carry

KB Walk Swing

Burpee Broad Jumps