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3 minute L-Sit drill


10 minutes to establish a 1 rep max Deadlift


7 rep Deadlift of 60% of 1 rep max reached previously

15 rep Box Jumps

400 Meter Sprint









4:30 pm class knocking out todays WOD!


“Filthy Fifty”

50 Box Jumps 24″

50 Jumping Pull ups

50 Kettle Bell Swings 35lbs

50 Step Lunges

50 Knee to Elbows

50 Push Press 45/35

50 Back Extensions

50 Wall Balls 20/14

50 Burpees

50 Double Unders







Nick going BIG on cleans.


The gym will be closed on Thursday due to Thanksgiving.  Regular hours all other days.

“Better Sore Than Sorry” won the best quote for hoodies.  We will be taking Pre Orders for hoodies starting next week if interested.