Day 29 of the “New Year, New You” Challenge…tomorrow is day 30!!! We will be taking final pictures this week for all those participating in the challenge.  Katie will be available Monday evening and all day Tuesday.  Please get in touch with her or post to the facebook page when you will be in for your picture.  Also, remember you need to submit a write-up about your experience to be considered for the prizes.  These … » read more

Day 19 of the “New Year, New You” Challenge Part 1) Low Bar Good Mornings @ 31X1, 6-8 x 4 sets; rest 3 minutes Part 2) 10 minute AMRAP Clean and Jerk, 4 reps (135/95) 8 ring dips 12 walking lunges ***** Games Prep: If you can, scale up C&J to 155/105# + before group WOD, AMRAP CTB Pull 1-5 Unbroken Ladders in 7 minutes

Remember, starting today, the 9:30am class is now at 9:00am! Workout of the day: Part 1) 3 sets x Weighted Forward Lunges Right Leg @ 2021 tempo, 6-8 reps/ leg, rest 1 min Weighted Forward Lunges Left Leg @ 2021 tempo, 6-8 reps/leg, rest 1 min Weighted Pull Ups (or Strict/Negatives) @ 30×1 tempo, 4-6 reps, rest 1 min Part 2) In 7 minutes: (buy in) 150 Double Unders (or 3.5 minutes of d.u.) then … » read more

Remember next Saturday is the 31 Heroes workout.  Get registered here. Workout of the Day Deadlift 3-3-3 and then… for time… 30 unbroken wall balls 50 walking lunges (plate overhead) 15 muscle ups 50 walking lunges 30 unbroken wall balls