W.O.D. & Announcements

Check out the blog below to see photos and stories from our recent workouts.


Sunday, April 8, 2018

Sunday Rest Day

It’s Sunday and we are closed today! Be sure to use this day to recover for the upcoming week. Whether you go for a nice walk, jog, kayaking, or simply hanging out with friends and family; make it a priority to give your body the rest that it needs so that you can perform at your absolute best!

Saturday, April 7, 2018

Saturday Morning TLC

Post workout TLC going on this morning! Improving flexibility and range of motion will go a long way. Not only will you FEEL better, but you’ll find that you will MOVE better, too!


Saturday’s workout of the day:

Complete for time | Teams of 2

100 Calorie Row
90 Wall Balls (20/14)
80 Thrusters (95/65)
70 Box Jumps (24/20)
60 Power Cleans (115/80)
50 Calorie Bike
40 Push Jerks (135/95)
30 Strict Handstand Push-ups
20 Deadlifts (225/155)
10 Burpees + Bar Muscle-ups

*Partners will split reps 50/50.

Friday, April 6, 2018


Creating good habits pave the road for success. Whether that is making it a priority to get to the gym three times a week, eating a healthier snack, or simply reading something new to help you learn and grow - these are all things that will ultimately help you create a better life for yourself! It’s Friday - the week is coming to a close, but we will start fresh on Monday.

Enjoy your weekend, but also be sure to plan ahead! Don’t forget to block out an hour a day in your schedule to get your fit on!


[Friday’s workout of the day]

21-15-9 For Time:

Hang Power Snatches (115/80)
Chest-to-Bar Pull-ups

Hang Power Snatches (95/65)

Hang Power Snatches (scale the weight as needed)

Pull-up Modifications:
Ring Rows
Banded Pull-ups
Jumping Pull-ups (choose a challenging height)