Hello friends –
If you reserve a spot for class, please make sure to show up.

We understand if an emergency comes up – but if you’re not feeling the workout or just want to sleep in your warm cozy bed, then NAH! Keep in mind that there are very limited spots and there are other members who would like to take class.

Please be considerate of others. Show up or remove your name from the class list. 

Thank you! 🙂 

Tuesday – Competition

Aerobic Capacity
A) 2 Rounds – “Power Output”
1:00 Row – Max Effort Cals
2:00 Rest
1:00 Assault Bike – Max Effort Cals
2:00 Rest
1:00 Thrusters (45/35) – Max Effort Reps
2:00 Rest
(5:00 Rest after 2nd Round)

B) 1 Round – “Aerobic Power”
7:00 Row – Max Effort Cals
7:00 Assault Bike – Max Effort Cals
3 – 6 – 9 – 12 – 15 – etc.
Thrusters (75/55)
Bar Facing Burpees

Score = Total Calories (A+B)

In a year that has rocked many people to their core, I am very thankful for all that I have.

I am thankful to wake up everyday and come to place of work that I love. A place where I am surrounded by an awesome community and incredible team.

I am thankful for my health, vegetables and the ability to still workout – now more than ever.

I am thankful for my friendships, my family and for community. Although I can’t see or be around everyone, I appreciate the way we have all found ways to connect.

I am thankful for my wife, my partner in crime who makes everything in our lives possible.

But in this year, I am most thankful for Jack Nicholas. Now I know this will go down as one of worst years in history, but it’s the year that brought me my son and I will forever be thankful for that.

So as I enter my 35th year around the sun and as we get closer to the end of this crazy, crazy year I am choosing today and everyday to be thankful for what I have.

On that note, join us tomorrow for my birthday workout. Promise it will be a doozy:)



Tuesday – FUN AF! 🙂

“35 Years of Greatness: Nicholas Yiakos’ Birthday WOD”
For Time:
35 Cal Row
35 Burpee Bar Muscle Up
35 Clean & Jerks*
**Every 3 Minutes = 35 Double Unders/Start workout with 35 Double Unders**

Clean & Jerks:
1-20 (135/95)
21-30 (155/105)
31-35 (185/125)

Tuesday – Mental Toughness

1 x 15 minutes
– Rest 8 minutes
1 x 8 minutes
– Rest 3 minutes
1 x 3 minutes
– Rest 2 minutes
2 x 1 minute
– Rest 1 minute

**Keep track of your Avg. Watts. **
Coaches can show you how to set the time on the Assault Bike. Reset before beginning the next work interval.

Tuesday – Practice

A) 20 Minutes of Practice: Pull
– 5×3-5 3 sec. Negatives
– 5×5-10 Chin Ups
– 5×5-10 Pull Ups
– 5×3-7 BMU
**Superset w/Durante Core**
– 10 Hollow Rocks
– 10 V-Ups
– 10 Tuck Ups
– 10sec. Hollow Body Hold

250m Row
200m Run


0-10 Minutes – Max Effort Miles Assault Bike

10-20 Minutes – AMRAP ‘Cindy’** 

20-30 Minutes – Max Effort Miles Assault Bike

Score = Total Miles
**1 Round of Cindy = .25 Miles
Cindy = 5 Pulls – 10 Push Ups – 15 Air Squats 

Tuesday – Competition 

Gym Peeps –
4 RFT:
400m Run
24 AKBS (24/16)
500m Row
24 Lateral Burpees over Erg
(32-minute cap)

Zoom Peeps – 
4 RFT:
200 High Knees
24 Wtd. Swings
20 DB Deadlifts
24 Lateral Burpees over DB

Here is a picture of my constant reminder to be grateful.


In times when things seem hard, trying and never ending. I am very grateful for this boy, who allows me to see things through his eyes. He has no idea of what is going on in the world. Each day he wakes up happy to be with mom and dad, to go on walks, play with his toys, listen to music and to learn something new. It’s not easy, but it’s hard to not see the good in things and be grateful with this guy around. 

So when you’re just done with it all, be grateful for what you have and for this community and space that allows you to forget about things for a while.

Be kind. Enjoy the little moments. Remember to sign in for classes 😉 And have a great week! 


Tuesday – Competition

9 Hang Power Clean (115/80)
12 Push Press
15 AB Cal
*12 Minute Cap*

5 MONTHS tomorrow!! Love you, Jack 🙂 

Tuesday – Practice

Gym Peeps –
A) 15 Minutes of Practice: Pull
**Superset w/”Durante Core”**
– Pull Ups
– Chin Ups
– Ring Rows
– Inverted Pulls
– Negatives
– Bar Hang

15 Cal AB
10 Burpee Box Jump Overs (24″/20″)
5 DBALL Squat Cleans (100/70)

Zoom Peeps –
A) 15 Minutes of Practice: Pull
-Superset w/”Durante Core”

1:00 Double Unders or Singles
10 Burpee Tuck Jumps
5 DB Squat Cleans