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    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Thursday 05292014

    By Adam Murphy

      Workout of the Day WOD A. Every 90s x8 Start at 65% 1.1 Full Cleans (Must reset after each rep, full squat) then WOD B. Deadlifts 3-(Non TNG, must reset) @83% 2- @ 88% 1- @ 93% Drop 10 % form your final single and one attempt AMRAP TNG Deadlift Post your scores to […]

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  • Wednesday 05282014

    By Adam Murphy

      Workout of the Day WOD A. Every :20s x 5min XX Muscle Ups (Cap at 30MU) (Once you fall off pace AMRAP in remainder of the 5mins) Tier 1- 3 MU T2- 2 MU T3- 1 MU T4- EMOM x5 5-8 Dips 5-8 Ring Rows (Elevate Feet) ***Tier 1 should be chosen by those […]

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  • Tuesday 05272014

    By Adam Murphy

      Workout of the Day WOD A. Every 3 mins x5 Split Jerk From the Back Rack 3 OHS then WOD B Lactate 2.0 250m Row 15 KB Swing 20 Over Erg Burpees 15 kb swing 250m Row T1- 70/53 20 Over Erg Burpee T2- 53/35 15 OEB T3- Time Cap 8mins Post your scores […]

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  • Saturday 05242014

    By Adam Murphy

      Workout of the Day WOD A. 12 mins Build To a Heavy Single Power Snatch then EMOM x20 1 Snatch 3 Push Ups 5 TTB **Each min add a rep to each movement, when you cant hit the set in the minute reset at 1-3-5 T1- 135/95 TTB T2- 115/75 K2E T3- 95/65 Lat […]

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  • Friday 05232014

    By Adam Murphy

      Workout of the Day WOD: 5 Rds 4 Muscle Ups 25 Wall Ball **Every 4mins Run 400m** T1- MU T2- 5 Ring Rows 5 Ring Dips Post your scores to the Whiteboard.

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  • Thursday 05222014

    By Adam Murphy

      Workout of the Day WOD A. EMOM x12 Start ~55% and Build heavy 1 High Hang Power Clean 1 Power Clean 1 Split Jerk then WOD B. “Diane” 21-15-9 Deadlifts HSPU T1- 225/155 Full ROM HSPU T2- 205/125 Modded HSPU T3- 185/105 Ring Push Ups Post your scores to the Whiteboard.

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  • Wednesday 05212014

    By Adam Murphy

      Workout of the Day WOD Teams of Two 3 Min Cash In Max Calorie Row 8 Rds (each) 10 CTB Pull Ups 10 Front Rack Lunge 10 Lateral Burpee *Score is Time minus a second for every calorie rowed* T1- CTB Pull Up 115/75 Lunge T2- COB Pull Up 95/65 Lunge T3- 8-8-8 of […]

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  • Tuesday 05202014

    By Adam Murphy

      Workout of the Day WOD A. Front Squat Set every 3mins 5-83% 3-88% 1-93% 5-88% 3-93% 1-98% then Wod B. Every 5mins x3 7 HSPU 14 KB Swing 7 Burpee Box Jump T1- Full ROM HSPU (Regional standard) 70/53# KB 24/20 Box T2- Modded ROM HSPU 53/35# KB 20/Modded Box Jump Over T3- 14 […]

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  • Monday 05192014

    By Adam Murphy

      Workout of the Day WOD A. 3rds NFT (15mins) Toe-To-Bar Double Unders Pisto; Squats T1- 10-15 UB TTB 20 UB x3 DU 10-14 Alt Pistols T2- 6-9 TTB 20 UB DU x2 6-8 Alt Pistols T3- 5-10 K2E 30 DU/Att 6-10 Modded Pistols or Split Squats then WOD B. Amanda 9-7-5 Muscle Ups Squat […]

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  • Saturday 05172014

    By Adam Murphy

      Workout of the Day WOD A. Every 3mins x 7 sets Build Heavy 1 Full Squat Clean + 1 Front Squat then Wod B. Cash in 25 Lateral Burpee 3rds 15 Power Cleans 200m Run Cash Out 25 Lateral Burpees T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

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