Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully...Read More

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Strength: Pause Front Squat* (PFS) + Front Squat (FS) Every 2 minutes on the minute, for 10 minutes (5 sets), perform: 2 PFS + 3 FS...Read More

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Accessory Work: Every 2:00, for 10:00 (5 sets), perform 5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press...Read More

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 300m Run 6 Ring dips 9 Shoulder to overhead (135/93) 12 Bar facing burpees 1:30 Rest   5 Rounds for time (30:00...Read More

Join us today, Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Conditioning: 5 Bar muscle ups* 15 Front squats (115/78) 50′ Handstand walk**   5 Rounds for time (25:00 cap) *Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner) **Modify 6 Wall walks     Post results and experiences to...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Endurance: Partner WOD* 0:30 on, 0:30 off* x 4 1:00 on, 1:00 off* x 3 2:00 on, 2:00 off* x 2 1:00 on, 1:00 off* x 3 0:30 on, 0:30 off* x 4 Rest 2:00 1:00* ALL OUT!   For...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully completed all...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Thursday 1730 class cancelled this week. We are sorry for any inconvenience!   Conditioning: As many rounds and reps as possible in 30 minutes of the following: 500m Row 15 Burpees over rower 400m Run 15 Burpee box jump overs (24/20″)...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3:...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 30 Alternating dumbbell snatches (50/35) 30 Toes to bar   3 Rounds for time (15:00 cap)   Strength: Strict press* 10 @ 65% 1-RM...Read More