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

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

Using methods like tracking macros or counting calories for weight loss is very effective. It’s one of our favorite ways to educate members about food intake and help them reach their goals. However, there are safe and not-so-safe ways to approach tracking food. Sometimes we can take it to extremes. For example, calorie deficits that...Read More

Every 5 Minutes for 40 Minutes 4 Turkish Get-Ups (2 per side)6 Goblet LungesMax Calorie Row or Ski WOD DATE AND TIME: Saturday 11/9 during Open Gym (7am – 10am).Read More