Real Time Cage Dragon…training of the day! WU/KBS Front Squat 5 @60% 4 @70% 4 x3@80% Power Clean 3 @60% 3 @70% 3 @75% 2 x3@80% AMRAP 7 Burpee Pull Ups Rest 3 mins AMRAP 5 Burpee Broad JumpsRead More

Muscle Grinding Cash Badger…. training of the day! WU/KBS Snatch Pulls 2 @85% 2 @95% 4 x 2 @105% Incline Push Up 5 x Max Effort Deadlift 2 @65% 2 @75% 5 x 2@85% AMRAP 14 150m Kettle Bell Carry (single arm 55/35) 12 Shoulder to OH 115/70 (40% Max Jerk) 12 Abmat Sit UpsRead More

Open gym 10-2. Self defense with Chris starts @ 10:30. Self defense class is more than just martial arts, its a great way to stretch, move, and rehab. See you there!Read More

Free class at 10:30, come join us for some fitness!Read More

Cash Rock Thunder Mammal… training of the day! WU/KBS Back Squat 5 @60% 4 @70% 4×4 @80% Snatch 5 @60% 4 @65% 4 @75% 2×4 @85% For time: 40 Wallball (40/30 SLAMBALL) 30 Slamball 20 Wallball 10 SlamballRead More

Fleetwood Mac Daddy… training of the day! WU/KBS Clean Pulls 3 @90% 3 @95% 3×3 @105% Press 5 @60% 5 @70% 3×3 @85% Deficit Deadlift 3 @55% 3 @70% 2×2 @85% For time: Row 500m 2 mins dead hang hold from rig 2 mins Hand Stand Hold 2 mins Ring Support Row 500mRead More

Meat Sauced… training of the day! WU/KBS Muscle Snatch 3 @40% 3 @50% 3 @55% 2×3 @60% Bench Press (you can substitute deficit push ups) 5 @60% (max effort PU) 5 @70% (max effort PU +deficit) 3×5 @80% (max effort PU + more deficit) AMRAP 7 15 KBS 30 Mtn. Climbers rest 2 mins AMRAP...Read More

Dial Toned… training of the day! WU/KBS Front Squat 5 @60% 4 @70% 4×4 @80% Rack Jerk 3 @60% 3 @70% 4 sets of 3 @ 80% EMOM 12 3 MU Max Effort BURPEEEEEEEEEEES!!!!Read More

Muscle Barn… training of the day! WU/KBS Back Squat 4 @60% 3 @70% 3×3 @80% Muscle Snatch 3 40% 3 @50% 3 @55% 2×3 @60% For time: 30 Pull Ups 50 DU 20 Pull Ups 50 DU 10 Pull Ups 50 DU 10 T2B 5 Long Wind Sprints (50ft) 20 T2B 5 Wind Sprints 30...Read More

Armed and Dangerous training of the day! WU/KBS Snatch Pulls 3 @90% 3 @95% 3×3 @ 105% Press 5 @ 60% 5 @ 70% 3×5 @80% Overhead Squat 3 @60% 3 @70% 2×2 @80% For time: 30 TGU 45/25 (suggested weight) Rest 2 mins 30 Burpee Jox Jump OversRead More