8.14.2017

Make Sure you get registered as an athlete or volunteer for the "Fall Brawl"! Registration closes on September 8. Register HERE!

We are also hosting the Lift Up Autism on 9/23/17 this will take place in lieu of Open Gym, come out and support! It is free to participate but please feel free to make a donation or buy an event T-Shirt by following the link above.

Front squat: 6×2 (1 sec pause on 1st rep of each set 65-90%)

8 min AMRAP:

10 alt. DB snatches (50/35)

10 push ups

10 air squats

8.9.17

Make Sure you get registered as an athlete or volunteer for the “Fall Brawl”! Registration increases on 8/12/17 and that is the deadline to guarantee an event T-Shirt Make sure you Register HERE!

We are also hosting the Lift Up Autism on 9/23/17 this will take place in lieu of Open Gym, come out and support! It is free to participate but please feel free to make a donation or buy an event T-Shirt by following the link above.

15mins Skillwork (Muscle ups,Pullups, Muscle Up transition)

8min AMRAP:
10 Single Arm Right S2O (50/30)
30 DU
10 Single Arm Left S2O (50/30)
30 DU
– Modify As Needed

8.8.17

Reminder: We have a packed schedule in the upcoming months, so get ready!! If you haven't already registered as an athlete or volunteer for the "Fall Brawl" please do so, if you would like to participate! Registration increases on 8/12/17 and that is the deadline to guarantee an event T-Shirt Make sure you Register HERE! Make sure to use the Promo Code: Local17 for the discount, there are only a few more spots available

BackSquat 3×7 (70-75%)

3 Sets of 500m Row Intervals
-Rest 2-4 mins in between efforts

3 sets of 40/30 Cal Assault Bike Sprints
-Rest 2-4 mins Between Efforts

-modify AB cals as needed