Our first Gymnastics clinic is this Sunday May 7th! This session will focus on pull ups. We are capping attendance at 15 people. We are quickly approaching that number, so if you are interested, sign up here. To read more about it, click here!

Strength WOD

Work up to 92% of your 3 Rep Max Front Squat

3/3 (then hit it for two sets)


6 Weighted Bulgarian Split Squats (each leg) (with dumbbells in each hand)
x 4 sets


90 Seconds on 30 Seconds Off
____ Double Unders
Max Single Arm Alt. DB Snatches
3 Rounds

Fitness: 30 DUs
RX: 40 DUs
RX+: 55 DUs


The burpee challenge crew. Maybe you’ve noticed people in your classes doing burpees at odd times during, before, and after class. You’ll see their names on the front white board. They have committed to doing a number of burpees that would make most people’s stomachs turn. This group’s fitness has improved immensely as a result of their dedication (your coaches have noticed). Keep up the great work, everyone.

Coach Matt and Candace will be running a new Gymnastics Clinic that will run once a month for 4 months.  These courses will not build upon each other but will cover different topics each month.  If you want to attend all 4, great!  If you just want to attend 1 or 2 depending on the topic, that works too. The first course will be on pull-ups, but will be broken into two different groups.  One group is for beginner athletes who just got (or are soooo close!) their first strict pull-ups.  We will go over building strength, building shoulder stability, and...