So, I have been telling a few of you that I had an exciting new piece of equipment coming to this gym soon.  Well…it’s here!  We have a brand new Pull-up cage courtesy of Alan

BUY-IN: Jump Rope 25 Good Mornings 2 x 12 RHC WOD: “Diane” (10min) 21 – 15 – 9 Deadlifts (225/155) HSPU WOD: 7RFT (15min) 7 Wall Ball Shots (20/14) 3 Burpees 7 Pull-ups 10 Sit-ups

Don’t forget to look at our Thanksgiving Weekend schedule for classes!  It’s posted on the front door and in the office. BUY-IN: :30 Drills #1 WOD: 5min AMRAP (95/65) *With your partner, perform as many

I wanted to say congratulations to everyone who ran the Rock N’ Roll Half or Full Marathon yesterday!  I know Jimmy, Yuliya and Julie all had amazing runs, so I hope the others did as

BUY-IN: Fence Drills Ladders #1 WOD: (20min) 4RFT 20 Thrusters @ 45lb 12 Burpee Squat Jumps 30 Russian Twists (25/15) #2 WOD: 8min AMRAP 20 Sit-ups 20 Sky Divers 20 Back Squats @ 45lb

I know there are a lot of you, including myself, who will be running in the Rock N’ Roll Marathon this Sunday, and I thought it would be great if we all met up together.