Call Us: (973) 726-3526
Free Consultation

RECREATING FITNESS…

From an encouraging environment and premier classes to
coaching, training and so much more, Station Athletics is here to
support you in living the life you imagine.

MEET OUR TEAM

Our knowledgable and caring trainers will be there to guide you on your journey toward better health and fitness!

JOE PASSALAQUA

OWNER

Joe’s love for exercise came from competing as a Division 1 track and field athlete at the University of Delaware. Fitness is his passion and way of life. As an experienced instructor, he loves helping people improve and exceed their goals. “Nothing Endures But Change,” is his mantra.

JON TROTTA

DISTRICT MANAGER

Jon has been part of the Station Athletics community since 2014. He is grateful to be able to be part of others’ fitness journeys. Jon is knowledgeable and dedicated to helping YOU reach your goals!

WENDY BARAN

TRAINER

Wendy has been working in the fitness industry for over 5 years. She is a CrossFit L-1 certified coach, a certified personal trainer and a certified nutrition coach. Instructing classes and helping people reach their goals is her mission!

VICKI CARUSO

TRAINER

Vicky is a former Division 1 track and field athlete. Fitness has always been her passion. In 2014, she earned her certification as a trainer and has loved working with people and helping them better their lives ever since!

TROY CATHEY

TRAINER

Troy has been coaching CrossFit since 2011. Before coaching, he pole vaulted, played football and wrestled.He loves sharing his knowledge and experience with the community!

JOE PASSALAQUA

Owner

JON TROTTA

District Manager

WENDY BARAN

Trainer

VICKI CARUSO

Trainer

TROY CATHEY

Trainer

For more information about our classes and schedule, please contact us at (973) 726-3526 or

info@spartastationathletics.com.

ABOUT

SPARTA STATION ATHLETICS

Our box, located at 38 Station Road in Sparta, NJ, has everything you need and nothing you don’t!

At Station Athletics, you will not find rows of elliptical or weight machines. Instead, our facility is equipped with kettlebells, medicine balls, plyo boxes, pull-up bars , dumbbells and barbells. Yes, we have some rowing machines and assault bikes too but you will not plant yourself on one and stay there for an hour! And there is plenty of floor space for squatting, running, jumping, climbing, lifting, and throwing – functional movements.

The program varies which means you will rarely do the same workout twice in any given year. You will never have to program your own workouts or spend hours in the gym. Each day, a workout will be provided for you that is scalable to suit your fitness level. And because our workouts are so efficient, they can fit into even the busiest schedules.

For more information or to join, please contact us at (973) 726-3526 or info@spartastationathletics.com.

Success Stories

“The coaches know their stuff and take the time with you if you are willing to learn. Station Athletics is definitely a good addition for seasoned athletes and powerlifters who want to increase speed, endurance and strength.”

Victor R.

“It’s the only program that I’ve stuck with. It’s different everyday so it doesn’t get boring and I’ve made great friends that I look forward to seeing everyday.”

Angela B.

“The best decision I have made in a long time was signing my children up for the kids program and then joining myself. Station Athletics has enabled me and my family to become the best versions of ourselves.”

John N.

“Station Athletics has helped me completely transform myself from, “dad bod,” into a fit, healthy father of two who has enough energy to go all day!”

Nick Z.

“I have joined gyms, kickboxing, etc., and all I did was throw my money away because it just wasn’t for me. Finally, I have found a place to call home. A place with great trainers and great members that make everyone feel welcome. I am getting stronger everyday and loving it.”

Stacy C.

“My only regret is not starting the program earlier! I’m 37, mother of 2 and in the best shape of my life. Since the workouts are designed for you, all you need to do is show up and work hard. The one hour per day I take to come to SA makes me a better mom, wife and overall person.”

Amanda Z.

For more information about our classes and schedule, please contact us at (973) 726-3526 or

info@spartastationathletics.com.

REFER A FRIEND

STATION ATHLETICS

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WORKOUT OF THE DAY

Jul
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July 18, 2018

Every 2:00 for 5 et Hang Squat Clean 8-6-4-2-2 Building in weight 5... Read More

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Jul
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Deadlift 2x2 @90% Max Set @90% 2x2 @90% &nb p; For Time: 100... Read More

Jul
03
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July 4, 2018

10 Round "I Go, You Go" 12 Deadlift 9 Hang Power Clean 6 Pu h Jerk 200m... Read More

Jul
02
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For Time: 100-200-300-400-500-600-700-800-900-1,000 Row... Read More

Jul
02
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July 2, 2018

Back Squat 2x2 @90% Max Set @90% 2x2 @90% &nb p; 4 Round 30... Read More

Jun
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June 30, 2018

For Time: 100 Double Under (Each) 150 Wall Ball (20lb/14lb) 100 DB Snatch... Read More

Jun
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Jun
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June 27, 2018

For Time: 400m Run 30 Burpee Pull-Up 400m Run 60 DB Snatch... Read More

Jun
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June 26, 2018

Back Squat 2x4 @85% Max Set @85% 2x4 @85% &nb p; 5 Round 12 Thru ter... Read More

Jun
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June 25, 2018

Deadlift 2x4 @85% Max Set @85% 2x4 @85% &nb p; 10 Min EMOM 12/10 Cal... Read More

Jun
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June 23, 2018

Team of 2 2 Round 2000m Row 80 Pull Up 20 Min... Read More

Jun
21
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June 22, 2018

2 Round 5 Set 50 Double Under 5 Squat Snatch (115lb/85lb) CRX i... Read More

Jun
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2018

June 20, 2018

Deadlift 2x6 @80% Max Set @80% 2x6 @80% &nb p; 6 Round 50 Air... Read More

Jun
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June 19. 2018

Bench Pre 15 Min to E tabli h Heavy Set of 3 &nb p; For... Read More

Jun
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June 18, 2018

Back Squat 2x6 @80% Max Set @80% 2x6 @80% &nb p; For Time: 30... Read More

Jun
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2018

June 16, 2018

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Jun
14
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June 15, 2018

2 Round 20 Cal Row 20 Wall Ball (20lb/14lb) 2 Round 20 Cal Row 20... Read More

Jun
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June 13, 2018

Back Squat 2x8 @75% Max Set @75% 2x8 @75% &nb p; For Time: 25... Read More

Jun
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June 12, 2018

Deadlift 2x8 @75% Max Set @75% 2x8 @75% &nb p; 2 Round 200m Run 10... Read More

Jun
10
2018

June 11, 2018

5 Round 3 Min AMRAP 5 Thru ter (95lb/65lb) 5 Burpee Box Jump Over... Read More

Jun
08
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June 9, 2018

For Time: (Team of 2) 500m Row/150 Double Under (Each) 100 Pull-Up Mu t witch... Read More

Jun
07
2018

June 8, 2018

Deadlift 2x10 @70% Max Set @70% 2x10 @70% &nb p; For Time: 30 Cal... Read More

Jun
04
2018

June 5, 2018

2 Round 5 Set 50 Double Under 10 Pu h-Up 5 Power Clean (155lb/105lb) 3... Read More

Jun
03
2018

June 4, 2018

Back Squat 2x10 @70% Max Set @70% 2x10 @70% &nb p; 15 Min AMRAP 48 Cal... Read More

Jun
01
2018

June 2, 2018

For Time: (Team of 2) 2,400m Run 100 Front Squat (135lb/95lb) Partner hang from... Read More

May
31
2018

June 1, 2018

&nb p; Deadlift 2x12 @65% Max Set @65% 2x12 @65% &nb p; For Time: 50... Read More

May
29
2018

May 30, 2018

Bench Pre 15 Min to E tabli h Heavy Set of 5 &nb p; 5 Round 20 Cal... Read More

May
28
2018

May 28, 2018

Back Squat 2x12 @65% Max Set @65% 2x12 @65% &nb p; 2 Round 100 Double... Read More

May
25
2018

May 26th, 2018

Partner Kal u Twi t &nb p; 100 thru ter ( witch every 10 rep ) While your... Read More

May
24
2018

May 25, 2018

Emom5 1 power clean + 3 trict pre (building) Emom5 1 Power clean + 2 Strict... Read More

May
22
2018

May 23, 2018

Amrap5 3 Power clean and jerk 2 Power natche 1... Read More

May
21
2018

May 22, 2018

For time 800m run -then- 3 round 20 kb 53/35 10 burpee box jump 24/20 400m run 2... Read More

May
20
2018

May 21, 2018

Macho Man Emom10 3 power clean + 3 front quat + 3 pu h jerk (Heavier than... Read More

May
18
2018

May 19, 2018

Amrap30 &nb p; Team of 3 100 burpee 150 wall ball &nb p; P1 –... Read More

May
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2018

May 18, 2018

Spend 10 minute working on Hand Stand Walk &nb p; Or &nb p; Emom10 2... Read More

May
15
2018

May 16, 2018

Spend 10 minute working up to a 3 rep max touch and go power natch &nb p; For... Read More

May
14
2018

May 15, 2018

Emom10 Odd - 15 deficit pu h-up Even - :45 plank &nb p; Every 3 min for 8... Read More

May
13
2018

May 14, 2018

Emom7 3 power clean + 3 pu h jerk &nb p; Re t 3 min &nb p; Emom7 3... Read More

May
11
2018

May 12, 2018

Team of two &nb p; For time &nb p; 20 Bar Mu cle up or 40 C2B Pull Up or... Read More

May
10
2018

May 11, 2018

Spend 15 min to e tabli h a heavy Dead Lift U e thi rep cheme 5, 4, 3, 2, 1,... Read More

May
08
2018

May 9, 2018

Emom10 Odd – 10 T2B Even – 10 HSPU &nb p; Re t 3... Read More

May
06
2018

May 7, 2018

Emom7 1 power clean + 5 Pu h jerk &nb p; Re t 3 min &nb p; Emom7 1... Read More

May
04
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May 5, 2018

For Time 800m run 300 air quat Emom 5 burpee tarting with burpee 800m... Read More

May
03
2018

May 4, 2018

Dead lift 5 x 3 (building) Every 2:30 for 5 round &nb p; For... Read More

May
01
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May 2, 2018

Emom7 3-power natch building &nb p; Emom21 Min 1 – 12 lateral burpee over... Read More

May
01
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May 1, 2018

Min 0 – 10 2 round 40 Ru ian KBS 70/53 20 Med ball it up... Read More

Apr
29
2018

April 30, 2018

Macho Man Emom10 3 power clean , 3 front quat , 3 pu h jerk (athlete pick... Read More

Apr
27
2018

April 28, 2018

Team of 2 10 Min EMOM Partner 1: 20 Wall Ball Partner 2: 15... Read More

Apr
26
2018

April 27, 2018

Deadlift 5 Round 5-5-5-5-5 Every 2:30 &nb p; 20 Min AMRAP 5 Pull... Read More

Apr
24
2018

April 25, 2018

Emom7 1 power natch + 5 natch grip pu h pre &nb p; Re t 3... Read More

Apr
23
2018

April 24, 2018

Every 4 min for 8 round alternate between &nb p; - 200m run, 15-box jump... Read More

Apr
23
2018

April 23, 2018

Emom7 3 power clean + 3 pu h jerk &nb p; Re t 3 min &nb p; Emom7 3... Read More

Apr
20
2018

April 21, 2018

Team of two &nb p; Amrap30 1600m run ( witch every 200m) 100 db clean and... Read More

Apr
19
2018

April 20, 2018

Amrap10 30 double under 10 alt DB natche 50/35 &nb p; Dead lift 5 x 10... Read More

Apr
17
2018

April 18, 2018

Emom14 Odd – 5-power natch Even – 1 power natch + 5... Read More

Apr
16
2018

April 17, 2018

Emom20 Odd – 15/12 Cal row Even – 20 air quat CRX 18/15 Cal row, 30 air... Read More

Apr
15
2018

April 16, 2018

Emom7 1 power clean + 5 pu h jerk &nb p; Re t 3 min &nb p; Emom7 1... Read More

Apr
13
2018

April 14, 2018

Team of 3 For Time: 200 Double Under 100 Wall Ball (20/14) 50 Toe to... Read More

Apr
12
2018

April 13, 2018

16 Min AMRAP 2 Thru ter (135/95) 4 Pull Up 4 Thru ter 8 Pull Up 8... Read More

Apr
10
2018

April 11, 2018

25 Min to E tabli h Heavy Single Squat Snatch &nb p; For Time: 300 Double... Read More

Apr
09
2018

April 10, 2018

For Time: 30 Cal Row 30 Box Jump (24/20) 30 KB Swing (70/53) 60 Wall Ball... Read More

Apr
08
2018

April 9, 2018

20 Min to E tabli h Heavy Single Squat Clean &nb p; For... Read More

Apr
06
2018

April 7, 2018

Team of 2 2 Round 1600m Run (Split) 100 Burpee Box Jump Over... Read More

Apr
05
2018

April 6, 2018

Pu h Jerk 2-2-2-2-2 &nb p; E3MOM for 24 Min 20 Wall Ball (20/14) 5 Power... Read More

Apr
03
2018

April 4, 2018

Squat Snatch 10x3 @80% 1RM Squat Snatch E1:15 Not touch and go &nb p; For... Read More

Apr
02
2018

April 3, 2018

10 Min EMOM 175/125m Row &nb p; 3 Min AMRAP 10 Burpee 10 Toe to... Read More

Apr
01
2018

April 2, 2018

Squat Clean + Front Squat 10x3 @80% 1RM Squat Clean E1:15 4x 1+2 3x 2+1 3x... Read More

Mar
30
2018

March 31, 2018

Team of 3 400m Run Together 150 Back Squat (95/65) 800m Run Together 75... Read More

Mar
29
2018

March 29, 2018

5 Round 10 DB Snatch (75/50) 10 HSPU &nb p; E3MOM for 15 Min 400m... Read More

Mar
27
2018

March 28, 2018

Squat Snatch 8x4 @75% 1RM Squat Snatch E1:30 Not touch and Go &nb p; For... Read More

Mar
26
2018

March 27, 2018

Deadlift 3-3-3-3-3 &nb p; 10 Min AMRAP 20 Pull Up 40 Sit... Read More

Mar
25
2018

March 26, 2018

Monday March 26, 2018 Squat Clean + Front Squat 8x4 @75% 1RM Squat... Read More

Mar
23
2018

March 24, 2018

Team of 3 3 Round 100 Cal Row 30 Sandbag Over Shoulder (150/100) 100 Pu h... Read More

Mar
21
2018

March 21, 2018

Pu h Pre 3-3-3-3-3-3 &nb p; 8 Min AMRAP 5 Deadlift (275/185) 15 Wall... Read More

Mar
19
2018

March 20, 2018

E3MOM for 21 Min 15 KB Swing (70/53) 10 Burpee &nb p; Team of 2 For... Read More

Mar
18
2018

March 19, 2018

Back Squat 5-5-5-5-5 &nb p; 7 Round 49 Double Under 7 Power Snatch... Read More

Mar
16
2018

March 17, 2018

Team of 2 For Time: 100 Pull Up 150 Pu h Up 200 Sit Up 250 Air... Read More

Mar
13
2018

March 14, 2018

Squat Snatch 7x5 @70% 1RM Squat Snatch E1:45 Not touch and go &nb p; 4... Read More

Mar
12
2018

March 13, 2018

For Time: 100 Burpee Box Jump Over &nb p; 5 Round 10 HSPU 250m... Read More

Mar
11
2018

March 12, 2018

Monday March 12, 2018 Squat Clean + Front Squat 7x5 @70% 1RM Squat... Read More

Mar
09
2018

March 10, 2018

Team of 2 12 Round 30 Cal Row/20 Cal Bike 20 Wall Ball (20/14) --Partner 1... Read More

Mar
06
2018

March 7, 2018

Squat Snatch 6x6 @65% 1RM Squat Snatch E2:00 Not touch and go &nb p; 14... Read More

Mar
05
2018

March 6, 2018

7 Round 300m Row --Re t 45 Sec-- &nb p; 7 Round 14 Deadlift... Read More

Mar
04
2018

March 5, 2018

Squat Clean + Front Squat 6x6 @65% 1RM Squat... Read More

Mar
02
2018

March 3, 2018

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Feb
27
2018

February 28, 2018

15’ To find 1RM Front Squat &nb p; For time 60 Squat Clean and Jerk... Read More

Feb
26
2018

February 27, 2018

10’ EMOM Min1: 10 it up + 5 wall walk Min2: 10 uperman rock + 5 Wall... Read More

Feb
25
2018

February 26, 2018

15’ To find 1RM Hang Squat Clean &nb p; 6 Week te ter WOD 20’ AMRAP 30... Read More

Feb
23
2018

February 24, 2018

Partner WOD 30’ AMRAP 45 Cal Row 60 Wall ball (20/14) 75 power natche... Read More

Feb
20
2018

February 21, 2018

15’ to find 2RM Front Squat &nb p; 10 RFT 10 Barbell overhead quat... Read More

Feb
19
2018

February 20, 2018

5 RNFT 10 Superman/Hollow rock on rig 8 Leg rai e 6 Toe to... Read More

Feb
18
2018

February 19, 2018

Every 1:30 For 6 round 3 Hang Squat Clean building to a 3RM &nb p; 15’... Read More

Feb
16
2018

February 17, 2018

Team of 3 150 Cal Row 300 Double Under 100 Pu h Up 150 Cal Row 300... Read More

Feb
15
2018

February 16, 2018

10’ EMOM 5 Burpee + 5 Deadlift (225/155) &nb p; 8 RFT 8 Power natche... Read More

Feb
13
2018

February 14, 2018

Partner WOD Buy in 200m Partner Carry 100 Wall ball 60 Cal row   30 Che t... Read More

Feb
12
2018

February 13, 2018

10’ EMOM Min1: 8 hand tand pu h up Min2: 10 Toe to bar   &nb p; Every... Read More

Feb
11
2018

February 12, 2018

10’ EMOM 1 Hang Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Front quat... Read More

Feb
09
2018

February 10, 2018

Partner WOD 10 RFT 15 Thru ter (45/35) 10 Cal row 20 Pu h pre... Read More

Feb
08
2018

February 9, 2018

6’ EMOM 20 Double under + 10 overhead quat (95/65) &nb p; 3 Round 18... Read More

Feb
06
2018

February 7, 2018

Front Squat 5x3 &nb p; Pau e on the 1 t rep for 5 ec then 2 regular front... Read More

Feb
05
2018

February 6, 2018

5 RNFT 8 Hand tand pu h up 8 Toe to bar &nb p; For time... Read More

Feb
04
2018

February 5, 2018

S 8’ EMOM Work to a heavy complex Hip (high hang) clean + Hang... Read More

Feb
02
2018

February 3, 2018

30 Min AMRAP Team of 2 100 Double Under Each 75 Pull Up 75 Sync Sit... Read More

Feb
01
2018

February 2, 2018

Split Jerk 6x2 &nb p; 0:00-8:00 21-15-9 DB Snatch (50/35) Burpee Over... Read More

Jan
30
2018

January 31, 2018

Front Squat 6x2 3 Sec Pau e at Bottom &nb p; 5 Round 25 Thru ter... Read More

Jan
29
2018

January 30, 2018

25 Min EMOM M1: 10 KB Snatche M2: :45 Sec Truform Run M3: 12 Toe to Bar M4: Max Box... Read More

Jan
28
2018

January 29, 2018

6 Min EMOM 1 Power Clean + 2 Hang Squat Clean &nb p; 5 Round 2 Min On/2 Min... Read More

Jan
26
2018

January 27, 2018

30 Min AMRAP Team of 3 50 Sync Burpee 250m Row (Plank Hold) 50 Sync Sit Up 250m Row... Read More

Jan
25
2018

January 26, 2018

10 Min EMOM :30 Plank + 3 Deadlift (225/155) Add 1 Deadlift Each Round &nb p; 4 Min... Read More

Jan
23
2018

January 24, 2018

Front Squat 5x3 3 Sec Pau e at Bottom &nb p; 8 Round Every 2 Min 12/10... Read More

Jan
22
2018

January 23, 2018

10 Min EMOM Odd: 10 Band Pull Apart+ Max Hollow Rock Even: 10 Band Pull Apart + Max... Read More

Jan
21
2018

January 22, 2018

5 Round Every 1:30 3 Hang Squat Clean &nb p; 20 Min AMRAP 30 Box... Read More

Jan
19
2018

January 20, 2018

Partner Rowing “Murph” Amrap40 2000m row 100 pull-up 200 pu h-up 300... Read More

Jan
18
2018

January 19, 2018

Emom30 Min 1 – 15 wall ball Min 2 – 15 burpee Min 3 – 15 h pu cale 15... Read More

Jan
16
2018

January 17, 2018

Every 2 min x 5 5 thru ter , building &nb p; For Time 21 thru ter... Read More

Jan
15
2018

January 16, 2018

Emom20 Odd – 50 double under 2:1 Even – 1 round of t2b Cindy = 5 t2b, 10 pu h... Read More

Jan
14
2018

January 15, 2018

5 x 10 back quat &nb p; Amrap15 30 alt db natch 50/35 15 cal... Read More

Jan
12
2018

January 13, 2018

Every 4 min for 40 min alt between - 400m run + 30 wall ball 20/14 - 500m row + 30... Read More

Jan
11
2018

January 12, 2018

5 x 10 dead lift &nb p; “Diane” &nb p; For time 21 – 15 –... Read More

Jan
09
2018

January 10, 2018

5 Min EMOM 5 Touch and Go Squat Clean &nb p; 3 Round 800m Run 30 Front... Read More

Jan
08
2018

January 9, 2018

36 Min EMOM Min 1: Max Burpee Min 2: Re t Min 3: Max Cal Row Min 4:... Read More

Jan
07
2018

January 8, 2018

10 Min to E tabli h 1 Rep Max Power Clean &nb p; “American... Read More

Jan
05
2018

January 6, 2018

Partner &nb p; Amrap30 50 burpee pull-up 50 burpee box jump 50 thru ter... Read More

Jan
04
2018

January 5, 2018

5 x 10 front quat from the floor &nb p; 20 min time cap Partner 4 round for... Read More

Jan
02
2018

January 3, 2018

10 min to e tabli h 5 rep touch and go quat natch cale power &nb p; Amrap15 1... Read More

Jan
01
2018

January 2, 2018

Emom9 Min 1 – 20 hollow rock Min 2 – 10 inch worm plu jump Min 3 – 20... Read More

Dec
29
2017

December 30, 2017

Partner &nb p; Amrap30 2000m row 150 kb 70/53 100 kb gob quat... Read More

Dec
28
2017

December 29, 2017

Every 2 min x 5 30 double under 10 pu h jerk 155/105 Scale appropriately &nb p; For... Read More

Dec
26
2017

December 27, 2017

10 min to e tabli h 3 rep touch and go quat natch &nb p; 20 min time cap 3 round... Read More

Dec
25
2017

December 26, 2017

Emom36 Min 1 – 15/10 cal row Min 2 – 30 air quat Min 3 – 10/6 cal bike Min 4... Read More

Dec
22
2017

December 23, 2017

Partner &nb p; Amrap30 800m run together 300 double under 2:1 800m run... Read More

Dec
21
2017

December 22, 2017

3 x 20 front quat from the floor &nb p; Amrap15 30 alt db natch 50/35 15... Read More

Dec
19
2017

December 20, 2017

10 min to e tabli h 5 rep touch and go power clean &nb p; 20 min time cap Amrap2 15... Read More

Dec
18
2017

December 19, 2017

Amrap20 400m run 50 double under 2:1 400m run 15 burpee box jump 24/20 &nb p; 4 x... Read More

Dec
17
2017

December 18, 2017

Back quat 3 x 20 &nb p; 5 round for time 20 kb 70/53 10 h pu &nb p; CRX -... Read More

Dec
14
2017

December 15, 2017

Every 2 min x 5 20 thru ter 95/65 Scale appropriately &nb p; Emom20 Odd – max... Read More

Dec
12
2017

December 13, 2017

10 min to e tabli h 3 touch and go power clean &nb p; 3 round of Amrap 5 5 power... Read More

Dec
11
2017

December 12, 2017

Emom10 Odd – max effort wall walk Even – 10 deficit pu h-up &nb p; Every 3 min... Read More

Dec
11
2017

December 12, 2017

STRENGTH Emom10 Odd – max effort wall walk Even – 10 deficit... Read More

Dec
10
2017

December 11,2017

12/11 Strength: Deadlift 3 x 20 Conditioning: 15min AMRAP -50 wall ball -90 double... Read More

Dec
08
2017

December 9, 2017

12/9 HOLIDAY PARTY AT 7pm, WEAR YOUR BEST UGLY SWEATER!! Team of 2 30min amrap -Buy... Read More

Dec
07
2017

December 8,2017

12/8 Conditioning: For Time: Buy In: 30/20 Cal A ault Bike 3 Round -15 Box Jump Over... Read More

Dec
05
2017

December 6,2017

12/6 Conditioning: 15 Min to E tabli h: -1RM Hang Clean Strength: 12 Min AMRAP -24... Read More

Dec
04
2017

December 5,2017

12/5 Conditionig: 5 Round -30 Cal Row -15 Che t-to-Bar Pull-Up Strength: 3 RNFT -10... Read More

Dec
03
2017

December 4, 2017

Strength: Back Squat 5x6 @80% Conditioning: 5 Round -10 Overhead Squat (135/105) -50... Read More

Dec
01
2017

December 2, 2017

12/2 For Time: 100-80-60-40-20 DB Snatch (50/35) 30 Burpee Box Jump Over after each... Read More

Nov
30
2017

December 1,2017

12/1 Deadlift 8-6-4-2-2-2 3 Round 30 Toe -to-Bar 10 Pu h Pre... Read More

Nov
28
2017

November 29,2017

11/29 Strength: Below Knee Hang Clean 5x2 Conditioning: For Time: 15-12-9-6-3 Power... Read More

Nov
27
2017

November 28,2017

11/28 Conditioning: 7 Min AMRAP 1-2-3-4-5… Deadlift (225/185) Bar Facing... Read More

Nov
26
2017

November 27,2017

Strength: Back Squat 1x5 @80% 4x6 @80% Conditioning: 20 Min EMOM -15 Cal Row -15... Read More

Nov
22
2017

November 23,2017

11/23 HAPPY THANKSGIVING!! 30min AMRAP Partner WOD -300 double under (2:1) -100... Read More

Nov
21
2017

November 22,2017

11/22 Conditioning: 3 round of MURPH -1 mile run -100 pull-up -200 pu h up -300... Read More

Nov
20
2017

November 21,2017

11/21 Strength: 3 RNFT: -10 Strict Toe -to-Bar -15 Pu h-Up Conditioning: 12 Min... Read More

Nov
19
2017

November 20, 2017

Strength: Back Squat 2x2 @80% 3x3 @80% Conditioning: 3 Round 12 Burpee 12 Front Squat... Read More

Nov
16
2017

November 17,2017

11/17 Strength: Bench Pre 4x12 Conditioning: 5 Min AMRAP 30 Double Under 12... Read More

Nov
14
2017

November 15,2017

11/15 Strength: High Hang Clean 5x2 Conditioning: 10 Min AMRAP -10 DB Snatch... Read More

Nov
12
2017

November 13,2017

11/13 Strength: Back Squat 3x5 @80% 2x6 @80% Conditioning: 5 Round 15 KB Swing... Read More

Nov
10
2017

November 11,2017

11/11 For Time: (Team of 2) 100 DB Snatch (50lb/35lb) 100 Burpee Box Jump Over... Read More

Nov
09
2017

November 10,2017

11/10 Strength: Deadlift 12-10-8-6-4 Conditioning: 20 Min AMRAP -20 Cal Row -40 Air... Read More

Nov
07
2017

November 8,2017

11/8 Strength: Three Po ition Clean Floor, Hang, High Hang 5x3 Conditioning: For... Read More

Nov
06
2017

November 7,2017

11/7 Conditioning: 3 Round 4 Min AMRAP 10 Ru ian KB Swing (70lb) 10 Pu h-Up 10... Read More

Nov
05
2017

November 6,2017

11/6 Strength: Back Squat 4x5 @80% 1x6 @80% Con itioning: For... Read More

Nov
03
2017

November 4,2017

11/4 partner wod team of 2 30min AMRAP 20-40-60-80 -med ball quat -med ball it... Read More

Nov
02
2017

November 3, 2017

11/3 18 Min AMRAP -6 Che t-to-Bar Pull-Up -12 KB Swing (53/35) -18 Hand Relea e... Read More

Oct
31
2017

November 1,2017

11/1 November!!!! Strength: Three Po ition Clean -High Hang, Hang, Floor 5x3 5 et ,... Read More

Oct
30
2017

October 31, 2017

10/31 HAPPY HALLOWEEN!! Conditioning: 4 Round -10 Front Squat (155/115) -31 Double... Read More

Oct
29
2017

October 30,2017

10/30 Strength: Back quat 5x5 @80% Conditioning: 15min AMRAP -20 cal row -15 box... Read More

Oct
27
2017

October 28,2017

10/28 PARTNER WOD! Team of 2 -200 wall ball then 10 round -10 T2B (2:1) -10... Read More

Oct
26
2017

October 27, 2017

10/27 Strength: Split Jerk 5x5 Working up in weight Conditioning: 30min EMOM 1:... Read More

Oct
24
2017

October 25, 2017

10/25 Strength: 8min EMOM -3 Hang Power Clean ame weight whole... Read More

Oct
23
2017

October 24, 2017

10/24 Strength: 3 RNFT -6 Strict Pull-up -6 Kipping Pull-up CRX- add 6 bar mu cle... Read More

Oct
09
2017

October 10, 2017

10/10 Conditioning: 100 Sit-up then 2 RFT -30 KB Swing (53/35) -50 Burpee Box Jump... Read More

Oct
03
2017

October 4,2017

10/4 Strength: 8min EMOM -3 touch and go quat natche ame weight whole... Read More

Oct
02
2017

October 3,2017

10/3 Conditioning: For Time: 50-40-30-20-10 -HRPU -Slam ball (40/20) - it... Read More

Oct
01
2017

October 2,2017

10/2 Strength: Front Squat 2x4 @65% 2x4 @75% Conditioning: For... Read More

Sep
29
2017

September 30,2017

9/30 For Time: 1 Mile Run with Partner 2k Row Split with Partner 1 Mile Run with... Read More

Sep
28
2017

September 29,2017

9/29 Strength: 5x5 trict pre building Conditioning: Every 3min for 18min -8... Read More

Sep
26
2017

September 27,2017

9/27 Strength: 8min EMOM -5 touch and go power clean ame weight while... Read More

Sep
25
2017

September 26,2017

9/26 7 RFT -10 T2B (2:1) -20 Wall ball (20/14) -30 double under (2:1) 10min... Read More

Sep
24
2017

September 25,2017

9/25 Strength: 15min to find 1RM Front Squat Conditioning: for time -400m Run -50... Read More

Sep
22
2017

September 23,2017

9/23 Partner WOD: 5k Row every 500m row, team complete 10 ync pu h up 10 ync... Read More

Sep
21
2017

September 22,2017

9/22 Conditioning Fir t! : 2 RFT -30 wall ball (20/14) -30 KB wing (53/35) -30... Read More

Sep
19
2017

September 20,2017

9/20 Strength: 8min EMOM -5 Power Snatche touch and go, ame weight whole emom... Read More

Sep
18
2017

September 19,2017

9/19 Strength: 10min EMOM 1: 5 pull up + 10 box jump 2: 5 pull up + 10 it... Read More

Sep
17
2017

September 18,2017

9/18 Strength: 15min to e tabli h 1RM Front quat Conditioning: "LOREDO" 6 RFT -24... Read More

Sep
14
2017

September 15,2017

9/15 Strength: Power Clean 2@60% 2@65% 2@70% 2x2@75% Conditioning: For... Read More

Sep
12
2017

September 13, 2017

9/13 Strength: Power Snatch+5 OHS work to a max Conditioning: Buy in50cal Row 2... Read More

Sep
11
2017

September 12,2017

9/12 Strength: Max C2B in 2min Conditioning: Every 2min for 20min -8 Deadlift... Read More

Sep
10
2017

September 11,2017

9/11 Strength: Back Squat 5x2 fir t rep 5 ec pau e,work up to heavy... Read More

Sep
08
2017

September 9,2017

9/9 Partner WOD 1-10 -Squat Clean (135/95) -Burpee Partner 1 doe 1 quat +... Read More

Sep
07
2017

September 8, 2017

9/8 Strength: Deadlift 6-4-2 Conditioning: For Time -1 Mile Run -75 Wall Ball... Read More

Sep
05
2017

September 6,2017

9/6 5 et Power Snatch + 5 Overhead quat U e la t week number For Time: 100... Read More

Sep
04
2017

September 5,2017

12 Min EMOM M1: 8 ring dip M2: 30 ec uperman rock M3: 30 HS hold 7 Min AMRAP 800m... Read More

Sep
01
2017

September 2,2017

9/2 For Time: 100 Sit Up 80 Pu h Up 60 Air Squat 40 Cal Row 20 Sumo Deadlift... Read More

Aug
31
2017

September 1,2017

9/1 Strength: Strict Pre 5x3 add 5lb from la t time, pau e for 5 ec at top of... Read More

Aug
29
2017

August 30,2017

8/30 Strength: 5 et Power natch+OHS add 5-10lb from la t... Read More

Aug
27
2017

August 28,2017

8/28 Strength: Back Squat 5x3 pau e for 5 ec in fir t quat Conditioning: 20min... Read More

Aug
25
2017

August 26,2017

8/26 Partner WOD Team of 3 -100 burpee pull-up -100 thru ter (75/55) 1 per on... Read More

Aug
24
2017

August 25,2017

8/25 Strength: Deadlift 8-6-4 add 5-10lb from la t week Conditioning: 3 RFT -10... Read More

Aug
22
2017

August 23,2017

8/23 Strength: Power Snatch+OHS 5x1+4 add 5-10lb from la t week Conditioning: For... Read More

Aug
21
2017

August 22,2017

8/22 Strength: Death by T2B 1: 1 T2B 2: 2 T2B etc Conditioning: Every 3min for... Read More

Aug
20
2017

August 21,2017

8/21 Strength: Front Squat 5x3 working up pau e 5 ec for fir t rep Conditioning: 3... Read More

Aug
18
2017

August 19, 2017

8/19 5 RFT -30 Lunge -20 HRPU -500m... Read More

Aug
17
2017

August 18, 2017

8/18 Strength: Strict Pre 5x3 Pau e for 5 ec at top of each rep Conditioning: For... Read More

Aug
15
2017

August 16, 2017

8/16 Strength: 3 Set Power Snatch + 5 OHS Conditioning: For... Read More

Aug
14
2017

August 15, 2017

8/15 Strength: 10min EMOM -6 Ring Dip Scale- U e box or band CRX- 2 Mu cle up + 2... Read More

Aug
13
2017

August 14,2017

8/14 Strength: Back Squat 5x5 Building 5 ec pau e in fir t... Read More

Aug
11
2017

August 12, 2017

8/12 Conditioning: Partner WOD -100 Goblet Squat (53/35) -800m Run (together) -100... Read More

Aug
10
2017

August 11, 2017

8/11 Strength: Deadlift 8-6-4 working up in weight Conditioning: 9-15-21-27 -Hang... Read More

Aug
08
2017

August 9, 2017

8/9 Strength: 3 Set -Power Snatch+ 5 Overhead Squat keep it light and work on... Read More

Aug
07
2017

August 8, 2017

8/8 Strength: 10min EMOM -8 T2B CRX- 8 unbroken toe to bar Scale- Spend 10 min... Read More

Aug
06
2017

August 7,2017

8/7 Strength: Front Squat 5x5 pau e for 5 ec in fir t quat, work up in... Read More

Aug
04
2017

August 5, 2017

8/5 Partner WOD For Time: 5000m Row One partner row While one partner complete -10... Read More

Aug
03
2017

August 4, 2017

8/4 Strength: Deadlift 3x9 tart @ 75%, add weight each et Conditioning: "Kelly" 5... Read More

Aug
01
2017

August 2, 2017

8/2 Strength: Clean+Front quat 3x1+9 tart at 75% of clean, add each... Read More

Jul
31
2017

August 1, 2017

8/1 Partner WOD For Time: -100 Pull-up ( witch every 10) -10 200m Run (5... Read More

Jul
30
2017

July 31, 2017

7/31 Strength: Back Squat 3x9 Start at 75%, add weight each... Read More

Jul
28
2017

July 29,2017

Emom 40min Min 1 – 10 pull up Min 2 – 20 pu h up Min 3 – 30 air quat Min 4... Read More

Jul
27
2017

July 28,2017

7/28 Strength: Deadlift 3×7 at 75% Conditioning: 200m Run with KB 21 KB Swing 400m... Read More

Jul
25
2017

July 26,2017

Strength Clean Plu Front Squat 3×7 at 75% of Clean 20 Min EMOM 1 Deadlift 1 Squat... Read More

Jul
23
2017

July 24, 2017

7/24 trength: Back quat 3x7 at 75% Spend 10 min working on... Read More

Jul
21
2017

July 22, 2017

7/22 Solo Mi ion! For Time: -150 Kb Swing (53/35) EVERY MINUTE DO 5... Read More

Jul
20
2017

July 21, 2017

7/21 Strength: Dead Lift 3x5 @75% Conditioning: "Mini Murph" -800m Run -30... Read More

Jul
18
2017

July 19, 2017

7/19 Strength: Clean+Front Squat 3x1+5 @75% of clean Conditioning: 20min EMOM -Odd:... Read More

Jul
17
2017

July 18,2017

7/18 4 Round -400m med ball run -20 med ball clean -400m run Re t... Read More

Jul
14
2017

July 15,2017

7/15 15 Min EMOM Min 1 – 200m Run Min 2 – :45 Sec Elevator Plank Min 3 – 10... Read More

Jul
13
2017

July 14, 2017

7/14 Strength: Dead Lift 3x9 @70% Conditioning: For Time 10 Round Of -200m... Read More

Jul
11
2017

July 12,2017

7/12 Strength Clean + Front Squat 3×9 at 70% of Clean For Time 30 Squat Clean and... Read More

Jul
10
2017

July 11,2017

7/11 3 Round 100 Double Under 30 Power Snatch 800m Run crx 95/65 rx 75/55 cale... Read More

Jul
09
2017

July 10, 2017

7/10 Strength Back Squat 3×9 at 70% Spend 10 min working on pull up... Read More

Jul
06
2017

July 7,2017

7/7 Strength: Dead lift 3x7 at 70% Conditioning: 20min AMRAP -12 dead lift... Read More

Jul
04
2017

July 5,2017

7/5 Strength: Clean plu front quat 3x7 at 70% of clean 20min EMOM Fortitude Odd –... Read More

Jun
30
2017

July 1, 2017

7/1 15min EMOM Min 1 – 20 it up Min 2 – plank hold Min 3 – 20 air... Read More

Jun
29
2017

June 30, 2017

6/30 Strength: Dead lift 3x5 @ 70% Conditioning: 20 round for time -6 burpee box... Read More

Jun
27
2017

June 28, 2017

6/28 Strength: Clean plu front quat -3x5 @ 70% of clean Conditioning: "Dt" 5 round... Read More

Jun
26
2017

June 27,2017

6/27 Emom 10min Odd – 15/10 cal row Even – 20 jump lunge For Time: -10 burpee... Read More

Jun
25
2017

June 26,2017

6/26 Strength: Back quat 3x5 at 70% Conditioning: 20 min time cap 10 round for... Read More

Jun
23
2017

June 24,2017

6/24 30min AMRAP team of 3 -100 T2B -150 box jump (24/20) -100 goblet quat... Read More

Jun
22
2017

June 23, 2017

6/23 Strength: Barbell cycling te t, choo e your weight EMOMuntil failure (max... Read More

Jun
20
2017

June 21, 2017

6/21 Strength: Take 25 min to e tabli h a 1 rep max power clean Conditioning: 3min... Read More

Jun
19
2017

June 20,2017

6/20 Strength: 21,15,15,12,10 -HSPU Re t 2 minute between et CRX- Strict SUB-... Read More

Jun
18
2017

June 19,2017

6/19 Strength : take 25 minute to e tabli h a 1 rep max back... Read More

Jun
16
2017

June 17, 2017

6/17 Team of 2 1 round for time- 2000m row 20 natche (135/95)  60 pull up... Read More

Jun
15
2017

June 16, 2017

6/16 Strength: Bench Pre !!! 10-8-6-4-2 Build to a heavy double Conditioning: 4... Read More

Jun
13
2017

June 14, 2017

6/14 Strength: 8min EMOM -Power Clean+2 Hang Power+2 Jerk Conditioning: 21-15-9... Read More

Jun
12
2017

June 13, 2017

6/13 Strength: 15-12-9-6-3 HSPU Scale-take 20min to work on progre ion, re t a... Read More

Jun
11
2017

June 12, 2017

6/12 Strength: Box Squat -7x4 building up -2x6 @85% of heavie t... Read More

Jun
09
2017

June 10, 2017

6/10 Team of 2 25min AMRAP -30 Cal Row -30 Bar Lateral Burpee -30 Hang Clean -30... Read More

Jun
08
2017

June 9, 2017

6/9 Strength: Clean Grip Dead Lift 5x10 Building up Conditioning: 30-20-10 -Power... Read More

Jun
06
2017

June 7, 2017

&nb p; 6/7 Strength: Running Clock Min 1-2: 8 Power Clean in a minute Min 3:... Read More

Jun
05
2017

June 6, 2017

6/6 Strength: :30 ec Hand tand Holdright into3 trict HSPU + 4... Read More

Jun
04
2017

June 5, 2017

6/5 Strength: Back Squat 6x3 (building up in weight) 2x8 (20% le than your max load... Read More

Jun
01
2017

June 2,2017

6/2 Strength: EMOM 10min -3 Dead Lift Challenge your weight!! Building to a heavy... Read More

May
29
2017

May 30, 2017

5/30 Back Squat 8/4/7/3/6/2 building to a heavy double BOX SQUAT Conditioning: For... Read More

May
26
2017

May 27, 2017

5/27 10 Round Team of 2 You go, I go doing -10 Slam Ball -10 T2B -10 Cal Row Each... Read More

May
25
2017

May 26, 2017

5/26 Strength: Box Squat -10-1 building to a heavy ingle- Conditioning: For... Read More

May
23
2017

May 24, 2017

5/24 Strength: Every 2 min for 16 min -5 Hang Power Clean add 10 more pound than... Read More

May
22
2017

May 23, 2017

5/23 Strength: Strict Pre -Build to a heavy ingle, 5-8 et Conditioning: For... Read More

May
21
2017

May 22, 2017

5/22 Strength: Back Squat Build to heavy 3 RM Box Squat 10 Set or... Read More

May
19
2017

May 20, 2017

5/20 Conditioning: Team of 2 20 Round : -14 thru ter (95/65) -8 Bar Lateral... Read More

May
18
2017

May 19,2017

5/19 Good luck to Marquan competing in regional thi weekend!!! Show em' what you... Read More

May
16
2017

May 17, 2017

5/17 Strength: Every 2min for 16min -8 Hang Power Clean Conditioning: 24min... Read More

May
15
2017

May 16,2017

5/16 Team of 2 WOD! -100 HRPU -200 DB thru ter (40/20) each arm -300 air... Read More

May
14
2017

May 15,2017

5/15 trength: Back quat 8x3 building up 3 econd down, 1 econd... Read More

May
12
2017

May 13,2017

5/13 Partner WOD 20min AMRAP 3000m row ( witch every 500m) -200 weighted it up... Read More

May
11
2017

May 12,2017

5/12 Strength: Deadlift 10x1 Conditioning: For Time (18min cap) -150 Double Under... Read More

May
09
2017

May 10,2017

5/10 Strength Squat Clean 10 @60% 8 @70% 6 @75% 4 @80% 2 @85% Conditioning For... Read More

May
08
2017

May 9,2017

5/9 Gymna tic Conditioning 10' EMOM M1: 30 ec L- it + 3 Dip M2: 30 ec Superman hold + 3... Read More

May
07
2017

May 8,2017

5/8 Our thought and prayer go to Diane and her family during thi time We are all... Read More

May
04
2017

May 5,2017

5/5 Strength Deadlift 4-2-4-2-4-2 Conditioning Every 3' For 15' 20 KB wing... Read More

May
02
2017

May 3,2017

5/3 Strength Complete 8 et 1 Squat Clean + 2 Hang Squat Clean working up in... Read More

May
01
2017

May 2,2017

5/2 Gymna tic conditioning 3 RNFT 30 KB ide crunche :30 KB waiter hold (:30 each... Read More

Apr
28
2017

April 29,2017

Partner WOD: 30' AMRAP 100 pull up 100 pu h up 100 box jump 100... Read More

Apr
27
2017

April 28,2017

4/28 Strength Deadlift 3-1-3-1-3-1 Conditioning 10 RFT 10 Weighted it up (25/15) 10... Read More

Apr
25
2017

April 26,2017

4/26 Strength 10' EMOM 1 quat natch + 2 OHS Conditioning 12' AMRAP 20 wall ball... Read More

Apr
24
2017

April 25,2017

4/25 Gymna tic conditioning 3 RNFT 10 Turki h get up (5 each arm) :30 L- it 15 ring... Read More

Apr
23
2017

April 24,2017

4/24 Strength Front Squat 15' to find heavy double Conditioning Every 2' for 12 min 5... Read More

Apr
21
2017

April 22,2017

Partner WOD 30' AMRAP 500 ingle 3 Round 30 HR pu h up 30 box jump (24/20) 30 lam... Read More

Apr
20
2017

April 21,2017

4/21 Strength Deadlift 6-2-6-2-6-2 6 at a moderate weight load, 2 at heavy weight... Read More

Apr
18
2017

April 19,2017

4/19 Strength 10' EMOM 1 quat Clean + 2 Hang Squat Clean u e 85% of 3RM hang quat... Read More

Apr
17
2017

April 18,2017

4/18 Gymna tic Conditioning Choo e one 1) 80 Pull up for time 2) 50 Che t to bar for... Read More

Apr
16
2017

April 17, 2017

Strength Front Squat 6x2 Work up in weight Conditioning 30' EMOM 14 Burpee :45 Bike :45... Read More

Apr
14
2017

April 15,2017

Partner WOD 30' AMRAP 1500m row 3 round 30 wall ball 30 Sit up 30 burpee Repeat thi... Read More

Apr
13
2017

April 14,2017

4/14 Strength Deadlift 7x2 Working to heavy double Conditioning 3 Round 10 Thru ter... Read More

Apr
11
2017

April 12,2017

4/12 Strength: 8 et - 3 hang power clean working up in weight Conditioning: 14min... Read More

Apr
10
2017

April 11,2017

4/11 Gymna tic conditioning 10' emom Min 1: 30 Hollow rock + 6 trict pull up Min 2:... Read More

Apr
09
2017

April 10,2017

4/10 Strength 15 to find 3RM front quat Conditioning 4 RFT 20 goblet walking lunge... Read More

Apr
07
2017

April 8,2017

4/8 Team of 3: 30min AMRAP 100 box jump over 150 burpee 100 KB deadlift 150 hrpu 1... Read More

Apr
06
2017

April 7,2017

4/7 Strength: Deadlift 8x3 working up in weight Conditioning: 21-15-9-15-21 -Slam... Read More

Apr
05
2017

April 5,2017

4/5 Strength: 8 Set : 1 Power Snatch+OHS+Squat Snatch Conditioning: 4 round : -10... Read More

Apr
02
2017

April 3,2017

4/3 Front quat 6x3 Working up in weight Conditioning WITTMAN (20' cap) 7 RFT 15 KB... Read More

Mar
31
2017

April 1,2017

4/1 Conditioning Partner WOD 30' AMRAP 250 Overhead walking lunge (25/15) 100 HR pu h... Read More

Mar
30
2017

March 31,2017

3/31 Strength Split jerk 6x2 Working up in weight Conditioning 5 RFT 5 Front quat... Read More

Mar
28
2017

March 29,2017

3/29 Strength 20' to find 1RM hang quat clean Conditioning 12' AMRAP 15 KB wing... Read More

Mar
27
2017

March 28, 2017

Gymna tic Conditioning 4 RNFT 30” Hand tand hold 5 hand tand pu h up 30" hollow... Read More

Mar
26
2017

March 27, 2017

3/27 Strength Back quat 5x5 Work to a heavy 5 Conditioning “Gho t” 6 Round 1’... Read More

Mar
24
2017

March 25,2017

3/25 Partner WOD 16 RFT 20 Lunge 18 burpee 20 wall... Read More

Mar
23
2017

March 24,2017

&nb p; 3/24 Conditioning 10 RFT 9 Thru ter (95/65) 35 Double under Scale- 65/45,... Read More

Mar
21
2017

March 22,2017

3/22 Strength: 8 Set of 4 hang quat clean u e 90% of la t week 5... Read More

Mar
20
2017

March 21,2017

3/21 Gymna tic conditioning 10' EMOM 5 burpee + 5 pull up add a burpee each... Read More

Mar
19
2017

March 20,2017

3/20 Strength Spend 15' to find 10 rep max back quat Conditioning 4 RFT 10 thru ter... Read More

Mar
17
2017

March 18,2017

3/18 Team of 3 30' AMRAP 100 KB Swing (53/35) 75 burpee 100 it up 75 T2B 100... Read More

Mar
16
2017

March 17,2017

3/17 Happy StPatrick Day! Conditioning: 13min AMRAP -55 DeadLift (135/95) -55 Wall... Read More

Mar
14
2017

March 15,2017

3/15 Strength Hang quat clean Spend 15' to find 5RM Conditioning 15' AMRAP 30 Wall... Read More

Mar
13
2017

March 14,2017

3/14 All cla e are CANCELED for 3/14 due to weather❄️ Stay afe! Here' an at-home... Read More

Mar
12
2017

March 13,2017

3/13 Strength Back quat 3x10 @ 65% Conditioning For time 3 Round 60 double under 20... Read More

Mar
10
2017

March 11,2017

3/11 Team of 3 30min AMRAP -100 box jump (24/20) -75 HRPU or HSPU -50 KB Swing... Read More

Mar
09
2017

March 10, 2017

3/10 Strength Spend 15 minute working quat natch technique PVC/BB Conditioning 12'... Read More

Mar
07
2017

March 8,2017

3/8 Strength 15' to find 3 RM hang quat clean Conditioning 15' AMRAP 10 che t to... Read More

Mar
06
2017

March 7,2017

3/7 Gymna tic conditioning 4 RNFT :30 HS hold 10 HSPU :20 L- it hold on... Read More

Mar
05
2017

February 6,2017

3/6 Strength Back quat 8x4 @80% Conditioning 3 RFT 25 lam ball 15 power clean... Read More

Mar
02
2017

March 3, 2017

3/3 Strength Power natche 8x2 working up in weight Conditioning For time 4 Toe to... Read More

Feb
28
2017

February 29,2017

3/1 Strength 8 et 2 hang quat clean Working up in weight Conditioning 12' AMRAP 11... Read More

Feb
27
2017

February 28,2017

2/28 Gymna tic conditioning 3 RNFT 10 trict ring dip 8 trict che t to bar/pull up 3... Read More

Feb
26
2017

February 27,2017

2/27 Strength Back quat 7x5 @75% Conditioning Every 2 min for 16 20 wall ball Max... Read More

Feb
24
2017

February 25,2017

2/25 Partner wod 30' AMRAP 100 plate it up (15/10) 200 KB wing (53/35) 300 Air... Read More

Feb
23
2017

February 24, 2017

Strength Split jerk 8x2 Conditioning 171 For time (20min cap) 10 DB SNATCHES (50/35) 15... Read More

Feb
21
2017

February 22, 2017

2/22 Strength: Hang Squat Clean -8 et working up to heavy... Read More

Feb
20
2017

February 21, 2017

2/21 Gymna tic Conditioning: 8min EMOM 30 ec plank hold + 5 C2B cale: 20 ec hold +... Read More

Feb
19
2017

February 20, 2017

2/20 Strength Back quat 6x6 @70% Conditioning 15' AMRAP 10 box jump 20 DB natche 15... Read More

Feb
16
2017

February 17, 2017

2/17 Strength Deadlift 10-8-6-4-2 working up in weight Conditioning 50 Power Clean... Read More

Feb
14
2017

February 15, 2017

2/15 trength: 6x3 pau e back quat 3 ec pau e at bottom , working up in... Read More

Feb
13
2017

February 14, 2017

2/14 Strength: 3 RNFT -30 Superman Hollow Rock On Rig -15 Ring Dip /Box Dip -... Read More

Feb
12
2017

February 13, 2017

2/17 5min EMOM -10 Thru ter (95/65) CRX-135/95 Conditioning: 10min AMRAP -5 power... Read More

Feb
10
2017

February 11, 2017

2/11 Partner WOD: 30min AMRAP -100 Box Jump ( plit) -100 Burpee To Plate ( plit) -200... Read More

Feb
09
2017

February 10, 2017

2/10 Strength: 6x4 Deadlift Conditioning: For Time: 50 C2B 75 HRPU 100 Wall Ball... Read More

Feb
07
2017

February 8, 2017

2/8 Strength: 8x3 Pu h Pre From Rack Work Up In Weight Conditioning: 15min... Read More

Feb
06
2017

February 7, 2017

2/7 Strength: 12min EMOM Min 1: 30 ec HS Hold Min 2: 5-10 Strict Pull Up CRX: 5... Read More

Feb
05
2017

February 6, 2017

2/6 Strength: 5min EMOM -8 Thru ter (135/95) Scale: (95/65) CRX:... Read More

Feb
03
2017

February 4, 2017

2/4 Partner WOD 30min AMRAP: 250 Cal Row ( plit) 250 HRPU ( plit) 100 Air Squat... Read More

Feb
02
2017

2/3

2/3 Strength back quat 10 -1 - 10 - 1- 10 -1 10= 50% 1 Heavy Single 10= 55% 1= Heavy... Read More

Jan
31
2017

February 1, 2017

2/1 Strength: Back Squat 10-8-6-4-2 Start at 65%, working UP in... Read More

Jan
30
2017

January 31, 2017

1/31 Strength: 5 RNFT -30 Superman Rock -30 Hollow Rock -7 Strict Pull-up CRX- 5... Read More

Jan
29
2017

January 30, 2017

1/30 Strength: 8min EMOM: -6 Thru ter (135/95) Scale- (95/65) CRX-... Read More

Jan
27
2017

January 28, 2017

1/28 Partner WOD 30' AMRAP 100 walking Lunge ( ync) 100 burpee Box jump (24/20) 100 HR... Read More

Jan
26
2017

January 27, 2017

1/27 Strength: 8x3 Deadlift Conditioning: 9min AMRAP -8 pull up -10 kb... Read More

Jan
24
2017

January 25, 2017

1/25 Strength 10' EMOM 3 Power Clean + 2 Hang Power Clean Conditioning 15' AMRAP 3... Read More

Jan
23
2017

January 24, 2016

1/24 Strength: 4 RNFT -10 h pu -10 pull up Conditioning: Lurong WOD 2 (17min Time... Read More

Jan
22
2017

January 23, 2017

1/23 Strength: 8min EMOM: - 4 Thru ter (135/95) CRX- (155/105) Conditioning: 5... Read More

Jan
19
2017

January 20, 2017

1/20 Strength: Every 30 econd for 4 minute -3 deadlift (you pick weight,keep it... Read More

Jan
17
2017

January 18, 2017

1/18 Strength: Pu h jerk from rack 8x3 @ 70% Conditioning: 10min AMRAP (Lurong... Read More

Jan
16
2017

January 17, 2017

1/17 Strength: Death By Pull-up buy in, 3 Burpee every minute then 1 pullup... Read More

Jan
15
2017

January 16, 2017

Thi week i te t week!! 1/16 Strength 10 attempt Clean and... Read More

Jan
13
2017

January 14, 2017

1/14 Conditioning: 30min AMRAP Partner WOD -30 Burpee Over Rower ( plit) -50 Lunge... Read More

Jan
12
2017

January 13, 2017

1/13 Good luck to everyone competing at Wodapalooza thi weekend!!! Kick ome butt and... Read More

Jan
10
2017

January 11, 2017

1/11 Strength: 10min EMOM -3 Squat Clean + 1 Split Jerk Same weight all the way... Read More

Jan
09
2017

January 10,2017

1/10 Gymna tic Conditioning 10’ EMOM :20 HS hold + 5 Pull up Conditioning 15’... Read More

Jan
08
2017

January 9, 2017

1/9 Strength: 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% Conditioning: For Time: 40 Wall Ball... Read More

Jan
06
2017

January 7, 2017

1/7 Partner workout For time (35' Cap) 3000m Row 100 Thru ter (75/55) 25 Sync Sit... Read More

Jan
05
2017

January 6, 2017

1/6 Strength Power natch 8' EMOM 2 power natch CRX- 1 power natch + 2... Read More

Jan
03
2017

January 4, 2016

1/4 Strength: 8min EMOM - 1 power clean+ 2 quat clean + 1 jerk working at ame... Read More

Jan
02
2017

January 3, 2016

1/3 Gymna tic conditioning 3 RNFT 30 uperman rock 30 hollow rock 15 ring... Read More

Jan
01
2017

January 2, 2016

1/2 Strength Front Squat 1x5@65% 1x5@75% 1x5+@85% Conditioning 21-15-9-15-21 Cal on... Read More

Dec
30
2016

December 31, 2016

12/31 Happy New Year Everyone!! Conditioning: 30' AMRAP 100 Pull up plit 100 alt... Read More

Dec
29
2016

December 30, 2016

12/30 Strength: 6x3 power natch Conditioning: Partner WOD 20min AMRAP -60 wall... Read More

Dec
27
2016

12/28 Strength: 8min EMOM -2 quat clean + 1 plit jerk add 5-10lb from la t... Read More

Dec
26
2016

December 27, 2016

12/27 Strength: For Time 1-10 unbroken c2b Scale: 1-10 pull up CRX: 1-7 unbroken... Read More

Dec
25
2016

December 26, 2016

&nb p; 12/26 Front quat 1x5@ 75% 1x3@ 85% 1x1+ @ 95% Conditioning Every 2 minute for... Read More

Dec
23
2016

December 24, 2016

12/24 Merry Chri tma Eve!! 12 Day Of Chri tma WOD: partner workout , you go I... Read More

Dec
22
2016

December 23, 2016

12/23 Strength: Deadlift 6x3 Working Up In... Read More

Dec
20
2016

December 21, 2016

12/21 Strength: 8min EMOM 1 Power Clean + 1 Squat Squat Clean + 1 Split... Read More

Dec
19
2016

December 20, 2016

12/20 Strength: 4 RNFT -30 Superman Hollow Rock On Rig -10 Strict... Read More

Dec
18
2016

December 19, 2016

12/19 Strength: Front Squat 1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Conditioning: 30min... Read More

Dec
15
2016

December 16, 2016

12/16 Strength: Power Snatch 8x3 working up in weight Conditioning: For... Read More

Dec
13
2016

December 14, 2016

12/14 Strength: 2 Power Clean + 1 Split Jerk Conditioning: Double Jackie 2... Read More

Dec
12
2016

December 13, 2016

12/13 Strength: 5 RNFT :30 hand tand hold 7 h pu Conditioning: 4 RFT 4 Power... Read More

Dec
09
2016

December 10, 2016

12/10 Conditioning: 30’ AMRAP Partner WOD 5,000 Row Switch every 250m Every 3Min 5... Read More

Dec
08
2016

December 9, 2016

12/9 Strength: Split Jerk 6x2 working up in weight Conditioning: 9’ AMRAP 9 box... Read More

Dec
06
2016

December 7, 2016

12/7 Strength; Front Squat 5x5 Conditioning: 21-15-9 Wall ball (20/14) Pull up it... Read More

Dec
05
2016

December 6, 2016

12/6 Strength: 5 Round -5 toe to bar -3 pull up -2 che t to bar CRX- Try to go... Read More

Dec
04
2016

December 5, 2016

12/5 Strength: Power Clean 15min to e t 1RM Conditioning: “DT’ 5 RFT -12... Read More

Dec
02
2016

December 3, 2016

12/3 Don't forget about our holiday party tomorrow night! 7pm at the gym, ee everyone... Read More

Dec
01
2016

December 2, 2016

12/2 Strength: Power Snatche -8 Single working up in weight Conditioning: For... Read More

Nov
29
2016

November 30, 2016

11/30 Strength: Power Clean 10min EMOM 2 Power Clean Add 5-10# to la t... Read More

Nov
28
2016

November 29, 2016

11/29 Strength: 3 RNFT :30 HS Hold 12 C2B Scale-pull up CRX- 7 Mu cle... Read More

Nov
27
2016

November 27, 2016

11/27 Strength: Back Squat 10x3 @85% Conditioning: 8min AMRAP -25 Double... Read More

Nov
25
2016

November 26, 2016

11/26 Partner WOD: 30min AMRAP -100 Thru ter (45/35) -100 Cal Row Every 3min , 10 Box... Read More

Nov
24
2016

November 25, 2016

11/25 Strength: Deadlift 8x4 @70% Conditioning: 15min AMRAP -5 STOH (155/105) -10... Read More

Nov
23
2016

Novemebr 24, 2016

11/24 Happy Thank giving! Deck Of Card ! 30min to get through a many card a... Read More

Nov
22
2016

November 23, 2016

11/23 Strength: 10min EMOM -2 Power Clean Conditioning: 18min AMRAP -20 Wall Ball... Read More

Nov
21
2016

November 22, 2016

11/22 Strength: 8min EMOM: 1: 5 HSPU 2: 12 Pull Up Scale: :30 HS Hold CRX: 6... Read More

Nov
20
2016

November 21, 2016

11/21 Strength Back quat 8x4 @80% Conditioning For time 10-8-6-4-2 Burpee box... Read More

Nov
18
2016

November 19, 2016

11/19 Partner WOD Every 5min for 30min -20 Lunge -20 Sit Up -max effort d-ball... Read More

Nov
17
2016

November 18, 2016

11/18 Strength: 8min EMOM -5 Pu h Pre (135/95) Conditioning: 10min AMRAP -10 KB... Read More

Nov
15
2016

November 16, 2016

11/16 Strength: Power Clean 15min to e tabli h... Read More

Nov
14
2016

November 15, 2016

11/15 Strength: 10x5 Unbroken Pull Up 5x8 Unbroken C2B 6x5 Unbroken Mu cle... Read More

Nov
13
2016

November 14, 2016

11/14 make ure to ign up for our winter competition!! Grab a partner and get your WOD... Read More

Nov
11
2016

November 12, 2016

11/12 Conditioning Partner WOD 30' AMRAP 10 cal row 10 burpee over rower 10 HR pu h... Read More

Nov
10
2016

November 11, 2016

11/11 Strength Split jerk 5x3 Moderate load working form and... Read More

Nov
08
2016

November 9, 2016

11/9 Strength 10' EMOM 3 Power clean add 5-10# to la t week... Read More

Nov
07
2016

November 8, 2016

11/8 Gymna tic conditioning 8' EMOM 20 double under + 8 pull up Conditioning 16'... Read More

Nov
06
2016

November 7, 2016

11/7 Strength: Back Squat 6x6 @70% Conditioning: 7 RFT: 7 Power Clean (95/65) 7... Read More

Nov
04
2016

November 5, 2016

11/5 &nb p; Partner WOD: 30' AMRAP -50 KB Swing (53/35) -80 Cal Row ( witch every... Read More

Nov
03
2016

November 4, 2016

11/4 Strength: 10min EMOM -2 Deadlift Same Weight Every Minute Conditioning: 4... Read More

Nov
01
2016

Novemeber 2, 2016

11/2 Strength Power Clean 10’ EMOM 3 power Clean Conditioning 10 RFT 10 wall ball... Read More

Oct
31
2016

November 1, 2016

11/1 Happy November! Another month, more gain trength: 2x30 che t to bar for... Read More

Oct
30
2016

October 31, 2016

Happy Halloween!! Strength: Back Squat -15min to work to a heavy... Read More

Oct
28
2016

October 29, 2016

10/29 Partner WOD 30' AMRAP 20 burpee box jump (24/20) 20 cal row ( plit 10 cal ) 20... Read More

Oct
27
2016

October 28, 2016

10/28 Strength Deadlift 5x3 working up in weight Conditioning 20 RFT 1 Front quat... Read More

Oct
25
2016

October 26, 2016

10/26 Strength: Squat Clean 10 et working... Read More

Oct
24
2016

October 25, 2016

10/25 Strength: Gymna tic conditioning 8’ EMOM: Min 1: 30 ec plank hold Min 2: 30... Read More

Oct
23
2016

October 24, 2016

10/24 Strength: Squat Snatch: Heavy Single Conditioning: Annie... Read More

Oct
21
2016

October 22, 2016

10/22 Partner WOD Team of 3 or 2; 1000m Row 100 Air quat 100 Pu h up 100... Read More

Oct
20
2016

October 21, 2016

10/21 Strength: 8’ EMOM 1 Squat clean @80% Conditioning: for time: 100 rep of... Read More

Oct
18
2016

October 19, 2016

10/19 Strength: Snatch: 10’ EMOM 1 Squat Snatch @75% Conditioning: 3 RFT: 30... Read More

Oct
17
2016

October 18, 2016

10/18 Strength: Gymna tic Conditioning 8’ EMOM Min1: 30 Superman/hollow Min2: 30... Read More

Oct
16
2016

October 17, 2016

10/17 Strength: Back Squat 10’ EMOM: 1 Back quat @85% Conditioning: 12’... Read More

Oct
14
2016

October 15, 2016

10/15 Partner WOD 10 round : -12 Thru ter -12 toe to bar -12 Cal row One partner doe... Read More

Oct
13
2016

October 14, 2016

10/14 Strength: 8’ EMOM 3 Squat Clean @80% Conditioning: Every 3 minute for 18... Read More

Oct
11
2016

October 12, 2016

10/12 Check out of Facebook page for our Barbell For Boob donation link!! Every dollar... Read More

Oct
10
2016

October 11, 2016

10/11 Strength: Gymna tic Condition 10’ EMOM Min 1: 30 ec plank hold min 2: 12 pull... Read More

Oct
09
2016

October 10, 2016

10/10 Strength: 8’ EMOM 2 Back quat @75% Conditioning: 5 Round of: 3’... Read More

Oct
07
2016

October 8, 2016

10/8 Partner WOD 30’ AMRAP 60 Cal row 30 Walking lunge 60 HR pu h up Switch every... Read More

Oct
06
2016

October 7, 2016

10/7 Strength: Squat clean 1x4@60% 1x4@70% 2x2@78% Conditioning: for... Read More

Oct
04
2016

October 5, 2016

10/5 Strength: Complete 8 et 2 Hang quat natch Working up in... Read More

Oct
03
2016

October 4, 2016

10/4 Gymna tic conditioning 3 RNFT 30 econd hand tand hold 30 Superman/hollow rock on... Read More

Oct
02
2016

October 3, 2016

10/3 Strength 8’ EMOM 4 back quat @70% Conditioning 12’ AMRAP 30 it up 250m... Read More

Sep
29
2016

September 29, 2016

9/30 Strength: Squat clean 1x4 @60% 1x4 @65% 2x2 @75% Conditioning: 3 RFT -400m... Read More

Sep
27
2016

September 28, 2016

9/28 Strength Complete 8 et 1 natch high pull + 2 quat natche Conditioning 3... Read More

Sep
26
2016

September 27, 2016

9/27 Strength Gymna tic Conditioning 10' EMOM Min 1: 30 Superman Rock Min 2: 30 Hollow... Read More

Sep
25
2016

September 26, 2016

9/26 Strength: 8' EMOM - 4 Back Squat @65% Conditioning: 20' AMRAP -8 Burpee Box... Read More

Sep
23
2016

September 24, 2016

9/24 For Time: 60 Wall Ball (20/14) 60 Box Jump (24/20) 60 KB Swing (53/35) EMOM... Read More

Sep
22
2016

September 23,2016

9/23 Strength: 8' EMOM -8 Power Snatche Conditioning: 3 Round : -21 Pull up -15... Read More

Sep
20
2016

August 21, 2016

9/21 Strength: Every :30 for 6 min 2 deadlift @75% Conditioning: 3 round of: 5'... Read More

Sep
19
2016

September 20, 2016

9/20 Strength: 50 Pull Up For Time Conditioning: 3 RFT: -25 Wall Ball (20/14) -15... Read More

Sep
18
2016

September 19, 2016

9/19 Strength: 1 RM Front Squat Conditioning: "Annie" 50-40-30-20-10 -Sit Up -Double... Read More

Sep
16
2016

September 17, 2016

9/17 Conditioning: Team Of 2: 20' AMRAP -30 Goblet Squat Split (53/35) -20 STOH... Read More

Sep
15
2016

September 16, 2016

9/16 Strength: "Bring Sally Up" -Back Squat - (135/95) Conditioning: 5 Round : 2'... Read More

Sep
14
2016

September 15, 2016

9/15 Un upervi ed open during the new you cla e... Read More

Sep
13
2016

September 14, 2016

9/14 Lot of new face in the gym, Make ure to introduce your elf! Strength: Split... Read More

Sep
12
2016

September 13, 2016

9/13 Strength: 10' EMOM 1: 30 Double Under 2: 8 HSPU Conditioning: 3 RFT -10 DL... Read More

Sep
11
2016

September 12, 2016

9/12 Strength: 15' To E tabli h 1 RM Squat... Read More

Sep
09
2016

September 10, 2016

9/10 Conditioning: Partner WOD Team Of 3 -150 Power Clean (115/80) -150 Burpee -150... Read More

Sep
08
2016

September 9, 2016

9/9 Strength: Power Snatch Complete 10 Set Working Up In Weight Conditioning: Every... Read More

Sep
07
2016

August 8, 2016

9/8 Tomorrow' 6:30am, 10:00am, 4:15pm, 5:15 and 7:15 OPEN GYM  will be UNSUPERVISED... Read More

Sep
06
2016

September 7, 2016

9/7 Strength: Front Squat 10-8-6-4-2 Starting at 70% Conditioning: 15' AMRAP: -30... Read More

Sep
05
2016

August 6, 2016

9/6 Strength: Gymna tic conditioning 10 EMOM Min 1: 8 burpee Min 2: 12 Toe to... Read More

Sep
02
2016

September 3, 2016

9/3 Conditioning: Partner WOD, Team Of Two 4 Round : -20 Sync Walking Lunge -100 Sit... Read More

Sep
01
2016

September 2, 2016

9/2 Strength: Deadlift 5x3 @80% U e the ame weight for all et Conditioning: 9'... Read More

Aug
30
2016

August 31, 2016

8/31 Strength: Front Squat 10-8-6-4-2 Start At 70% Conditioning: 15' EMOM 1: 8 STOH... Read More

Aug
29
2016

August 30, 2016

8/30 Strength: 10' EMOM 1: 30 ec Hand tand Hold 2: 5 HSPU CRX- 1: 5 Strict HSPU 2: 5... Read More

Aug
28
2016

August 29, 2016

8/29 Strength: 1 Power Clean + 2 Hang Squat Clean Conditioning: 3 RFT- -10 Burpee... Read More

Aug
26
2016

August 27, 2016

8/27 Conditioning: “The Adam” 800m Run 50 Double under 50 Cal row 50 HR pu h up 40... Read More

Aug
25
2016

August 26, 2016

8/26 Strength: Work to a heavy double POWER natch Conditioning: 5 RFT- -8 Power... Read More

Aug
23
2016

August 24, 2016

8/24 Strength: Front Squat 10-8-6-4-2 Start at 70% Conditioning: 2 RFT -21... Read More

Aug
22
2016

August 23, 2016

8/23 Strength: Gymna tic conditioning 10’ EMOM 5 toe to bar + 5 Pull up Perform... Read More

Aug
21
2016

August 22, 2016

8/22 Strength: 8' EMOM 1 power clean + 2 Squat clean Touch and... Read More

Aug
20
2016

August 20, 2016

Team of 2 alternating round 5 power clean 155/105 10 T2b 200m run 20 min... Read More

Aug
18
2016

August 19, 2016

8/19 Strength: Spend 10 working on houlder mobility, in our tretche Halting natch... Read More

Aug
16
2016

August 17, 2016

8/17 Strength: 10,8,6,4,2 -Front Squat Conditioning: 6' AMRAP -15 Cal Row -15 Box... Read More

Aug
15
2016

August 16, 2016

8/16 Strength: Gymna tic conditioning Death by pull up Min 1: 1 pull up Min 2: 2 pull... Read More

Aug
14
2016

August 15, 2016

8/15 Strength: 1 hang power clean + 1 power clean Working to a heavy... Read More

Aug
12
2016

August 13, 2016

8/13 Conditioning: Partner WOD (team of 2) -400m Run( plit/relay tyle) -15 burpee... Read More

Aug
11
2016

August 12, 2016

8/12 Strength: 10x1 Split jerk from the rack Conditioning: 4 RFT 20 walking lunge... Read More

Aug
09
2016

August 10, 2016

8/10 Strength: 10-8-6-4-2 Front Squat - tarting at 60% then add... Read More

Aug
08
2016

August 9, 2016

8/9 Strength: Death by T2B: min 1- 1 T2B min 2- 2 T2B min 3- 3 T2B continue pattern... Read More

Aug
08
2016

August 9th, 2016

To all the woman that participated in the "New You" challenge, congrat , on your fir t... Read More

Aug
07
2016

August 8, 2016

8/8 Strength: 15' to e tabli h 1RM power clean Conditioning: For... Read More

Aug
05
2016

August 6, 2016

8/6 Conditioning: Team Of 3: -100 C2B -80 Clean (155/105) -60 T2B (2-1 Sub) -40... Read More

Aug
04
2016

August 5, 2016

8/5 Be ure to check out the amazing photo taken by Amrap Photo from our Spartan Game... Read More

Aug
03
2016

August 4, 2016

8/4 Open Gym!! Some tough workout thi week, come in for ome mobility work, to... Read More

Aug
02
2016

August 3, 2016

8/3 Happy Birthday to the bo man Joe!!! Thank for all you do for the gym We wouldn't... Read More

Aug
01
2016

August 2, 2016

8/2 Strength: 50 HSPU For Time 15min Cap Conditioning: 1,2,3,4,5,6,7,8,9,10 -Power... Read More

Jul
31
2016

August 1, 2016

8/1 Strength: 25min to e tabli h 1RM  Clean and Jerk Conditioning: 12min AMRAP: 8... Read More

Jul
29
2016

July 30, 2016

7/30 Conditioning: Team Of 4: 20min AMRAP Pace Setter- 300m Run 50- Synchronized... Read More

Jul
28
2016

July 29, 2016

7/29 Strength: 20min to E tabli h Max Strict Pre Conditioning: 5min Of Max- Burpee... Read More

Jul
27
2016

July 28, 2016

7/28 Open Gym! Come tretch or get ready for our beach comp thi Sunday... Read More

Jul
26
2016

July 27, 2016

7/27 Strength: 8 et of Squat Clean + 2 Jerk (building to heavy... Read More

Jul
25
2016

July 26, 2016

7/26 Conditioning: Team Of 2 5 RFT: -400m Run -10 DL (255/185) CRX-315/205 -20 Box... Read More

Jul
23
2016

July 23, 2016

7/23 Conditioning: Team Of 2: 20' AMRAP: -100 Double Under (2-1) -50 HSPU -40 T2B... Read More

Jul
21
2016

July 22, 2016

7/22 Strength: Strict Pre : 6x2 Building To Heavy Double (10-20lb more than la t... Read More

Jul
20
2016

July 21, 2016

7/21 Active Re t... Read More

Jul
19
2016

July 20, 2016

7/20 Strength: 10min working on plit jerk -Every 90 ec for 15min complete: pu h... Read More

Jul
18
2016

July 19, 2016

7/19 Strength: 5 Round NFT: 8-10 Strict T2B 15 HRPU 6-10 HSPU (CRX-Working To A... Read More

Jul
17
2016

July 18, 2016

7/18 Strength: Squat Clean 8x1 building to 80-90% then Clean Pull 3x2 @... Read More

Jul
15
2016

July 16, 2016

7/16 Team Of 3 5 RFT: -30 Dead Lift (225/155) -30 Wall Ball (20/14) -30 Cal Row -30... Read More

Jul
14
2016

July 15, 2016

7/15 Strength: Strict Pre 7x3 Building to heavy triple Build down et of 7 rep @85%... Read More

Jul
13
2016

July 14, 2016

7/14 Open Gym! Make it a active re t day!! Congrat to Heather for winning our 30 Day... Read More

Jul
12
2016

July 13, 2016

7/13 Strength: 10' Working On Split Jerk -Clean And Jerk 3x2 working @80-85% ALL... Read More

Jul
11
2016

July 12, 2016

7/12 Strength: 5x5 Strict Pre Followed By 1 "Burn Out Set" @65% of Max Weight core... Read More

Jul
10
2016

July 11, 2016

7/11 Strength: E tabli h A Heavy 2RM Hang Power Clean Followed By 3x2 Clean Pull , 105%... Read More

Jul
08
2016

July 9, 2016

7/9 Conditioning: Team Of 2 300 Air Squat 400m Run A A Team 200 Pu h Up 400m Run A... Read More

Jul
07
2016

July 8, 2016

Happy Birthday to our favorite guy, Rob Higgin ! Hope you had a great... Read More

Jul
06
2016

July 7, 2016

7/7 Open Gym! Active re t day, con ider running, rowing, or... Read More

Jul
05
2016

July 6, 2016

7/6 Strength: 10' Practicing Pu h Jerk Po itioning -7x3 Pu h Jerk From Rack... Read More

Jul
04
2016

July 5, 2016

Hope everyone had an awe ome 4th! 7/5 Strength: 10 Rep Max Back Squat -followed by 2... Read More

Jul
03
2016

July 4, 2016

7/4 Strength: 12' EMOM -3 Squat Clean building to max Conditioning: For Time; -400m... Read More

Jul
01
2016

July 2, 2016

7/2 Conditioning: Team Of 4 3 Round : -1K Row -80 Slam Ball (40/20) -60 Squat... Read More

Jun
30
2016

July 1, 2016

7/1 Strength: Strict pre -E tabli h 1 rep max -2 Build down et -15% for 8... Read More

Jun
28
2016

June 29, 2016

6/29 Strength: -10 Minute practicing pilt jerk po itioning -8x2 Split Jerk @75-80%... Read More

Jun
27
2016

June 28, 2016

6/28 Strength 12' EMOM Min1: 45 ec hand tand hold Min2: 30 ec L it hold Min3: Double... Read More

Jun
26
2016

June 27, 2016

6/27 Strength: 5 et building 3 po ition power clean high... Read More

Jun
23
2016

June 24, 2016

6/24 Strength: Deadlift 5x3 Working up in weight Conditioning: 21-15-9-6 -Thru ter... Read More

Jun
22
2016

June 23, 2016

6/23 Open Gym!! Come work on your... Read More

Jun
21
2016

June 22, 2016

6/22 Strength: 10' EMOM -2 Hang Squat Clean + 1 Pu h Jerk Conditioning: 15 min... Read More

Jun
20
2016

June 21, 2016

6/21 Strength: 3 round not for time: Hand tand hold 45 ec 10 trict pull up 5 trict... Read More

Jun
19
2016

June 20, 2016

6/20 Strength 15’ to find find 1RM Front Squat Conditioning 12’ AMRAP 15 Sit up 10... Read More

Jun
16
2016

June 17, 2016

6/17 Strength Bench pre 5x3 Working to a heavy Triple Conditioning 15’ AMRAP 250m... Read More

Jun
15
2016

June 16, 2016

6/16 Open gym!! Come work on a weakne , get extra technique work or hang out with the... Read More

Jun
14
2016

June 15, 2016

6/15 Strength 10' EMOM 3 power natche Pick a challenging load for thi EMOM CRX- 3... Read More

Jun
13
2016

June 14, 2016

6/14 Strength: 3 Set 15 Strict Ring Row 8 Strict Dip 5 Mu cle Up Tran ition On Low... Read More

Jun
12
2016

June 13, 2016

6/13 Strength: Front Squat 3x3 Add 5-10# from la t Monday Conditioning: For... Read More

Jun
10
2016

June 11, 2016

6/11 We till have cla e tomorrow at 8am and 9am Don't forget about our kid comp at... Read More

Jun
09
2016

June 10, 2016

FINALLY FRIDAY! 6/10 Strength: Bench Pre 5x5 Working up in weight Conditioning: 5... Read More

Jun
08
2016

June 9, 2016

Open Gym! Don't forget about our yoga cla tonight at 8:15 Come get your tretch... Read More

Jun
07
2016

June 8, 2016

6/8 Strength: 10' EMOM -1 Power Clean + 1 Squat Clean + 1 Jerk Conditioning: 14'... Read More

Jun
06
2016

June 7, 2016

10:00 Saturday we are holding a little competition for our Kid at the gym before our in... Read More

Jun
05
2016

June 6, 2016

Happy Monday! 6/6 Strength: Front Squat 3x4 Add 5-10# from la t... Read More

Jun
03
2016

June 4, 2016

6/4 Conditioning: 2 RFT -800m Run -50 Box jump over... Read More

Jun
02
2016

June 3, 2016

6/3 Strength: Bench Pre 5x5 Conditioning: 9-15-21-27-33 -HR pu h up -Wall Ball... Read More

Jun
01
2016

June 2, 2016

6/2 Open Gym!! Come on in to work on ome weakne e or even ju t to... Read More

May
31
2016

June 1, 2016

Congrat to Victor and Michele for tying the knot thi weekend! Hope you had an amazing... Read More

May
30
2016

May 31,2016

5/31 Strength: Front Squat- 3x6 Add 5-10# from la t monday Conditioning: 12′... Read More

May
27
2016

May 28, 2016

5/28 Conditioning: 12' AMRAP 7 hang power clean (135/95) 55 Double... Read More

May
26
2016

May 27, 2016

5/27 Strength: Deadlift 5x7 -touch and go working up in weight- Conditioning: 4... Read More

May
25
2016

May 26, 2016

5/26 Spot are beginning to fill for our ummer team erie ! Don't mi out on thi fun... Read More

May
24
2016

May 25, 2016

Our Paleo Box Meal are fully tocked with new meal o grab them while you... Read More

May
23
2016

May 24, 2016

5/24 Strength: 3 et -30 uperman/hollow rock on rig -1min h... Read More

May
22
2016

May 23, 2016

5/23 Strength: Front Squat 3x8 -add 5-10# from la t Monday- Conditioning: 3 RFT -25... Read More

May
20
2016

May 21, 2016

5/21 3 RFT: 400m run 30 kb wing (53/35) 20 hr pu h up 10 goblet quat (53/35) 20 hr... Read More

May
19
2016

May 20, 2016

5/20 Strength: Bench pre 5x8 -working up in weight- Conditioning: 14' AMRAP -10... Read More

May
18
2016

May 19, 2016

5/19 Open gym!! Come work on a weakne , dial in that technique, or come hang out! Don't... Read More

May
17
2016

May 18, 2016

5/18 Strength 10' EMOM 2 power natch + 1 OHS Conditioning 14' EMOM Min 1: 10 toe to... Read More

May
16
2016

May 17, 2016

5/17 Barefoot Rehab will be on ite tomorrow evening! Sign up li t i at the gym! Get... Read More

May
15
2016

May 16, 2016

5/16 Very ucce ful weekend at Sparta Day and the Sparta Education Foundation'... Read More

May
13
2016

May 14, 2016

5/14 Stop by our booth tomorrow at Station Park for Sparta Day! Let' how what our... Read More

May
12
2016

May 13, 2016

5/13 Strength Strict pre 5x3 Choo e one weight for all 5 et Conditioning Every 3'... Read More

May
11
2016

May 12, 2016

5/12/16 Open gym tomorrow! Modified evening chedule in the pm! Strongman and row... Read More

May
10
2016

May 11, 2016

5/11 Strength 13' to e t 5RM power clean Conditioning 14' AMRAP 15 cal row 20 med ball... Read More

May
09
2016

May 10, 2016

5/10 Strength 10' Emom Min 1: 5-8 Strict ring row Min 2: 8-12 trict ring dip Skill... Read More

May
08
2016

May 9, 2016

Strength Back quat 1x5@70% 1x5@80% 1x3@85% 1x2@90% 1RM Te t! Conditioning "Karen" 150... Read More

May
06
2016

May 7, 2016

Conditioning: 30 min AMRAP, Team of 3: Pace etter: 300m Row 30 Power Clean... Read More

May
05
2016

May 6, 2016

Strength 1 quat Snatch + hang Squat Snatch Complete 8 et Scale- 1 power natch then... Read More

May
04
2016

May 5, 2016

Open Gym!!! Come work on a kill, extra trength work, or get an extra conditioning... Read More

May
03
2016

May 4, 2016

Strength Back Squat 1x4@75% 3x4@80% Conditioning 3 round of: 4’ AMRAP 8 Toe to... Read More

Monday
Sparta Fitness
5:30 AM
Sparta Fitness
6:30 AM
Sparta Fitness
8:00 AM
Sparta Fitness
9:00 AM
Sparta Fitness
10:00 AM
Sparta Fitness
3:15 PM
Sparta Fitness
4:15 PM
Kids Fitness
5:45 PM
Sparta Fitness
6:30 PM
Sparta Fitness
7:30 PM
Tuesday
Sparta Fitness
5:30 AM
Sparta Fitness
6:30 AM
Sparta Fitness
9:00 AM
Sparta Fitness
10:00 AM
Core Blast
11:00 AM
Sparta Fitness
3:15 PM
Sparta Fitness
4:15 PM
Kids Fitness
5:15 PM
Sparta Fitness
6:15 PM
Sparta Fitness
7:15 PM
Wednesday
Sparta Fitness
5:30 AM
Sparta Fitness
6:30 AM
Sparta Fitness
8:00 AM
Sparta Fitness
9:00 AM
Sparta Fitness
10:00 AM
Sparta Fitness
3:15 PM
Sparta Fitness
4:15 PM
Kids Fitness
5:45 PM
Sparta Fitness
6:30 PM
Sparta Fitness
7:30 PM
Thursday
Open Gym
5:30 AM
Open Gym
6:30 AM
Open Gym
9:00 AM
Open Gym
10:00 AM
Open Gym
3:15 PM
Open Gym
4:15 PM
Sparta Lite
5:15 PM
Sparta Row
6:15 PM
Open Gym
7:15 PM
Friday
Sparta Fitness
5:30 AM
Sparta Fitness
6:30 AM
Sparta Fitness
8:00 AM
Sparta Fitness
9:00 AM
Sparta Fitness
10:00 AM
Sparta Fitness
3:15 PM
Sparta Fitness
4:15 PM
Sparta Fitness
5:15 PM
Sparta Fitness
6:15 PM
Saturday
Sparta Fitness
7:30 AM
Sparta Fitness
8:30 AM
Sparta Fitness
9:30 AM
Kids Fitness
10:30 AM
Sunday
Sparta Lite
9:00 AM
Sparta Row
10:00 AM
Open Gym
11:00 AM
Open Gym
12:00 PM