“Bert” For time: 50x burpee 400m Run  100x Push up 400m Run  150m Walking Lunge 400m Run  200x Air Squat  400m Run  150m Walking Lunge 400m Run  100x Push up 400m Run  50x burpee WOD DATE AND TIME: Saturday 12/8 during Open Gym (7am – 11am).Read More

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

Can you believe most of us spend 25 to 33% of our lives sleeping? Clearly, the body was designed in such a way that sleep is essential if we want to function optimally while we’re awake. Many special things happen while we’re sleeping. These processes allow the body and brain to recover from the day...Read More

Amrap 12 minutes of: 1 Round of “Mary”** 1 Round of “DT”*** For time: 100 Burpees, bar-facing *EMOM 5 Toes-to-bar For time: 40/30 Calories, Rowing 20 Front Squats, 185/135 40/30 Calories, Rowing *Rest 5 minutes between workouts. **Mary = 5 HSPU / 10 Alternating Pistol Squats / 15 Pull-ups ***DT = 12 Deadlift / 9...Read More

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

“Women are not small men.” Have you heard this buzzing around on social media, blogs, or articles across the internet? Lots of women want to take steps to improve their health, but the general nutrition advice our male counterparts follow often neglects female-specific needs. We can’t just do a simple calorie conversion to translate a man’s dietary needs...Read More

AMRAP x 60 Minutes (with a partner) Partner A) 200m KB Carry (16kg/12kg) – cycle between farmer, front rack and overhead.  Partner B) AMRAP: 5x Pull up, 10x Push up, 15x Air Squat. -Switch when partner performing carry gets back.  WOD DATE AND TIME: Saturday 11/23 during Open Gym (7am – 10am).Read More

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes...Read More

It’s the classic dilemma. To maximize weight loss, you are tracking every calorie, substituting junk food with healthier alternatives, and cooking all of your meals at home. All of your hard work is paying off. As long as you stick to your plan and don’t cheat; the weight is just going to keeping coming off....Read More

60:00 minute clock  00:00-20:00: AMRAP100m Farmer Carry 50x Push up 20:00-40:00: AMRAP:100m Double arm KB Front rack carry 50x Sit up 40:00-60:00 100m Double extended arm KB carry50x Air squat  *All weights should be manageable (no more than 1 rest period per carry).  WOD DATE AND TIME: Saturday 11/16 during Open Gym (7am – 10am).Read More