Friday, May 10 2019



Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

1. Cycling wall balls
2. 10 minutes with a partner to build to:
Heavy 3 repetition hang squat snatch
score = total of both highest lifts

"Day 1 Finale"

3 Rounds for time:
30 Wall balls (20 lbs./14 lbs.)
30 Hang squat snatches (75 lbs/45 lbs.)

Coaches Note: Last 2009 - themed WOD. This came from the final workout on day one of the 2009 Games. The load is supposed to be light on the hang squat snatch and we should be able to go unbroken at least for the first round if not all. It is a lighter, faster workout. Have some fun with your partner before and work on your hang squat technique and get a little heavy! The legs will be toasty at the end, so make sure to spend extra time after the cool down rolling and stretching your glutes, hamstrings, quads, lats, and upper back.