Congrats Coach Dave and Team Dynamix!

Congrats to Coach Dave and Team Dynamix for taking 1st place in the East! You guys crushed it and we’re incredibly proud of you all. …Read More

Sunday – 052916


The gym is closed today.

Monday (Memorial Day) we will have an abridged schedule, class from 9am-12pm only.

The workout will be “Murph” and we’ll be running …Read More


A. Push Jerk – touch and go double

B. “Freddys Revenge”

5 rounds for time :
5 push jerks @185/115
10 burpees

10 minute cap

Tomorrow, Coach Dave and Team Dynamix …Read More

Thursday – 052616


In teams of 2, complete 5 rounds for time of:

250m Row 

Kettlebell Hold 53 / 35 lbs

Partner A rows 250m while Partner B holds two kettlebells …Read More


5 rounds for time :

400m run
30 box jumps @24”/20″
30 wallballs @20#/14#

Tuesday – 052416

A. Deadlift – Heavy Triple (touch and go)

B. For time:


Deadlift (225/155)



A. Snatch – 1RM

B. 30 Snatches (squat) for time @135/95

Friday – 052016

A. Heavy Back Squat

B. Back Squat – 20 RM

C. Core / Midline work.


A. Rope climbs

B. 21-15-9 thrusters @95/65
3-2-1 leg less rope climbs

6 minute cap

Wednesday – 051816

A. Practice HSPU

B. 4 x 3 Minute Rounds:

500m Row (ladies 400m)

Time remaining AMRAP HSPU

3 minute rest between rounds.