July 1


July 4th is our Great American Bash starting at 9 am. Dress up as patriotic figures and clothing. We will have the grill going afterwards please bring some meats and beverages if you would like. Looking to have a great time with everyone.

July 12th is our Next Bring a Friend Day. Be on the lookout for special deals for anyone that signups and for the person that brought them in. 

Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. 

RX:   Overhead Press 5×2 @90% Superset with 3 max effort broad jumps. Then, for time run 800m, 20 Chest To Bar Pull Ups , 20 Strict Handstand Push Ups, run 800m, 10 Chest To Bar Pull Ups, 10 Handstand Push Ups

Gold: Overhead Press 5×5 @90% 3rm Superset with 3 max effort broad jumps. Then, for time run 800m, 20Pull Ups, 10 Strict Handstand Push Ups, run 800m, 10 Pull ups, 10 Handstand Push Ups

Silver: Overhead Press 5×5 Superset with 3 max effort broad jumps. Then, for time run 400m, 20 Jumping Pull Ups, 20 Push Ups, run 400m, 10 Jumping Pull ups, 10 Push ups.

Endurance: 50 Burpees For time.

Post WOD : 50 TTB



  • Lift : 5×2 60K, 64.6K(2), 70K(2)

    WOD : 14:34 gold (put Rx on board by mistake), pull ups, 20K plate and ab mat for HSPU

    Even though the 800m’s sucked it was good being back

  • Lift: 5 x 2 @ 37K
    WOD: 15:37 CTB w/strict handstands with one mat. I really need to go away from the mat as these were pretty easy! Next time.

  • OHP – 5×2 @ 65, 70, 70, 70, 70, 70

    WOD – 8:51 RX.
    Post WOD – 30 TTB

  • OHP: 5×5 @ 50k
    WOD: 13:00 – went through the motions a little bit on this one.
    Post WOD: 35 ttb/15 kte – really need to figure out the kip on the ttb

  • 5×5 ohp: 30k
    wod: 14.58 gold – strict hspu with 2 ab-mats. these are getting easier, need to try with just one mat next time!
    post-wod: 50 ttb

  • OHP: 5×5@32k

    WOD: 15:41- CTB, strict HSPU w/ 2 ab mats

    PostWOD: done

  • Pre WOD: 3 mile run

    OHP 5×5 @ 19.6

    WOD 14:16 800m/pull ups w/lg green band/ knee push ups (I should have done all the push ups on my toes)

    Post WOD: 2 mile run

  • OHS 3×10: 25, 30, 35
    Snatch 6×3: 45, 46(2), 50(3)
    BS 10×2: 68
    DL 1×10: 68
    3×5 glute ham raises, 3×10 med ball hip extensions
    3×20 second straight L sits

  • OHP – 5×5 at 25k
    WOD – 12:36 Gold. 1 mat kipping hspu then games standard.
    Post WOD done.

  • Ohp 22k gold

    Wod 16:00 gold (hrpu)

  • Wod 10:38 rx

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