Wednesday

Skill 3 x max reps alternating HSPU &  Chinups (weighted or less banded) extended WOD Front Squat Warmup and front rack mobility work WOD RX 3…

Tuesday

The girls finish! Warmup 7 min of 7  Wallballs 7  Dips 7  Jumping Pull-ups 200 m run Skill Clean Practice WOD RX In 20 Minutes Complete:…

Monday

Rolled in late last night from our trip to Lunenberg. Updates to Come. Skill find 1rm Overhead Squat WOD Alternating Tabata Overhead Squats & Sumo Deadlift…

Friday

July 30, 2010: Nicole Polizzi aka Snooki gets taken away by police in handcuffs for drinking on the beach in Seaside Heights, New Jersey. Warmup 5…

Thursday

Be like these guys…but just for one day.  WOD RX “Scenic Cruise” aka run the back shore clockwise from CFCA to GHB an all the way…

Wednesday

Ryan gets most improved on the jumprope Warmup Amrap 7mins 10 Kb deadlifts 10 Push-ups 20 Jumprope Skill Deadlift form and extended warm up for wod.…

Tuesday

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was…

Monday

Ahh..I have found my secret get away when I need to not think. Thanks to Sean for building this half pipe for his kids! Warmup Amrap…

Friday

Sweatshirt order is going to go in next Wednesday so let us know or sign up at the gym. Warmup 7 min @ 60% max effort…

Thursday

We have our own youtube channel now. You will see the flip cam out for teaching purposes but we may post a few vids for the…

Wednesday

Warmup 5 mins of 15 wallball 200 meter run Skill Clean and Jerk 2-2-2-2-2-2 for vets C&J practice for Freshies WOD RX 5 rounds for time…

Tuesday

Ross geared up for a Month in Nova Scotia.  Are you planning any adventures? near or far? Warm-up pvc mobility work Skill Push Press 3-3-3-3-3-3-3 Ascending…