Gym News and Updates

Warm Up 2 min accumulated push up positon plank Samson Lung w/ Twist Burpee Broad Jumps Conditioning Buy in 30 Front Squats (135/95) 4...

Warm Up 2 min of DUs Hip Opener Squat w/ Slamballs on quads 4-3-2-1 Back Squat 5RFT 30 ft hand stand walk (sub 5 wall walks) 20 Slam...

Warm Up 5 Pushups 5 Dive Bombers Updog hold / downdog hold 400m run 5x3 Jerks 6 RFT 5 Power Cleans (185/125) 200 Meter Run 20 Push...

We are moving to a NEW tracking platform called Train Heroic! You'll find this app is awesome for tracking your previous work and...

Warm Up 3 80% Max Handstand Holds PVC Pipe thorasic spine opener with hands on bar...snatch grip 10 muscle snatches Strength 2 reps EMOM...

Warm Up 4 min medball hollow hold - accumulate 4 minutes with a partner 4 min squat with the medball in the front rack - accumulate 4...

Hero WOD Friday!! "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees ...

Strength Every :90 sec for 12 Rounds 1 Clean 1 Hang Clean Try to do these without dropping the bar. And the goal is to add weight each...

The Charleston Summer has returned! With the warmer weather back and it only getting hotter as we get further into May and the summer...

With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (75/55) From 5:00-10:00 use (95/65) From...