Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed! Strength: Squat snatch 3 reps at 60% 2 reps at 65% 1 rep at 70% 3 reps at 60% 2 reps at 65% 1 rep at 70% 1 rep at 75% 1 rep at 75% For quality...Read More
Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed! Conditioning: 35 Chest-to-bar pull-ups* 35 Toes-to-bar* For time (15:00 cap) *Each time you break, perform 100-ft single-arm overhead walking lunge (50/35) Accessory: 10 Seated good mornings (45/33) 5/5 Single-Arm kettlebell deadlift (53/35) 10 Superman holds with...Read More
Join us today, Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Conditioning: Partner WOD 400m Farmer’s walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmer’s walk (2 x 50/35) For time...Read More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Endurance: 20/16 Calories Skied 40/32 Calories biked 60/48 Calories rowed Rest 2:00 4 rounds for time (40:00 cap) Post results and experiences to commentsRead More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to be able to hold a specified pace for all 8 rounds....Read More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Strength: Every 2:00, for total of 5 sets, perform: Shoulder Press 10 reps @ 60% 1-rm SP 8 reps @ 70% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Conditioning: 3 rounds of: 4...Read More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 250m Row 10 Hang dumbbell snatches (50/35) 40 Double unders …Rest 4:00, then… Complete as many rounds and reps as possible in 8-minutes of: 20...Read More
Conditioning: As many reps as possible in 3 minutes of the following: 8 Strict pull-ups 12 Dumbbell floor press (2 x 50/35) Max calories biked in remaining time 3:00 Rest 5 Rounds for total score Post results and experiences to commentsRead More
Join us today Friday, 21 July, at any class time for FREE! No fitness experience needed! Conditioning: 50 Wall ball shots (20/14)@(10/9′) 30 GHD Sit-ups 50/40 Calories rowed 30 GHD Sit-ups 50 Wall ball shots For time (15:00 cap) Strength: 1 Snatch pull ⇒ 1 Pause* Snatch 1 Complex at 60% 1...Read More
