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  • Workout Of The Day


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  • WOD Friday 1/5
  • 'PERFORMANCE
    A.EMOM x 8 min: 1Snatch -start at 60% and add 5# per minute B. EVERY 2 Min x 5 sets: BTN SJ + SJ @ 60,65,70,75,80% of 1RM + ''YankTank''
    For Time 5,4,3,2,1 Bar Muscle Up 10,8,6,4,2 HSPU + ''AbsOfSteel''




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  • Thursday 1/4 WOD
  • GYM WILL BE OPEN FOR 5.30AM CLASS ONLY TODAY .... STAY WARM AND SAFE
    -BK

    PERFORMANCE & FITNESS
    ''FlowIntervals''
    18 min Bike: 3 min @ 40-50 RPM 2 min @ 50-60 RPM 1 min @ 60-72 RPM + Walk 5 Min + 18 min Bike: 3 min @

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  • Tuesday 1/2 WOD
  • We Are testing out a New Training App ... Train Heroic
    . Please download it and use access code BK2018.
    I am utilizing a free 10 day trial and I am very keen on user feedback to see if it s good fit for our community. Hit me up with any

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  • New Years Day! WOD


  • PERFORMANCE & FITNESS
    A. EMOM x 10 Min: Power Clean -Build each minute to a MFD + B.''AMYDESAL''
    8 Rounds For Time: 3 HSPU or Ring PushUps 6 Deadlifts @ 185-225/125-155# 12 PullUps or Jumping Pullups 24 DU + C.

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  • Sunday 12/31 WOD
  • PERFORMANCE& FITNESS:
    16 Min@75% Easy Effort: 2 MinRow 2 Min Bike 2 Min Shuttle Run 2 Min Rope Singles + ''HappyNewYear''
    For Time: 100 DU 100/70 Cal Bike 100 DU 100/70 Cal Row 100 DU 100Burpees 100 DU + AbsOfSteel Day 27


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  • Saturday 12/30 WOD
  • PERFORMANCE & FITNESS
    ''MaximalAerobicPower''30/30—>60/60—>90/90
    4 rounds @ 85-90%/High Effort: 30 sec DB Hang Squat Clean Thruster @ 35/20#hand 30 sec Walk 30 sec Rowing @ Damper 10 30 sec Walk 30 sec DB

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  • Thursday 12/28 WOD
  • PERFORMANCE & FITNESS
    ''FlowIntervals''
    15 min Bike: 2 min @ 40-50 RPM 2 min@ 50-58 RPM 1 min @ 58-68 RPM + WalkRest 5 min + 15 min Row: 2 min @ 2.20-2.30/500m 2 min @ 2:00-2.15/500m 1 min@ 1.50-2.05/500m Notes:
    Stick to your pace on

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