Make plans to join us for our next FREE WOD day on Friday, 22 October!   Strength: Shoulder Press Every 90 seconds, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality   Conditioning: As many rounds and reps as possible...Read More

Join us this Saturday, 09 Oct. for a FREE class at 0900!   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150...Read More

Join us this Saturday, 09 Oct. for a FREE class at 0900!   Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees   For score   …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More

Strength: At 60-65% 1-rep max clean & jerk, perform the following complex: 1 Power clean 1 Push jerk 1 Split Jerk   5 Sets for quality of lifts (15:00 cap) Conditioning: Buy-in: 500m Row   …then… 3 rounds of: 15 Handstand pushups 10 Pull-ups 5 Clean & Jerks (185/123)   …then… Sell-out: 1200m Bike  ...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Partner WOD As many rounds and reps as possible in 15 minutes of* 8 Calories rowed 8 Burpee box overs (20″) 8 Calories biked 8 Alternating dumbbell snatches (75/50)   For score *Partners alternate complete...Read More

Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups   For time   Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest   3 Sets for quality *Each set can be building based on feel or same weight throughout all sets     Post results and experience to commentsRead More

Join us this Wednesday for a FREE class! Strength: Shoulder Press 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5% 1 @ 95% 1 @ 97.5%   For quality of lifts (20:00 cap)   Conditioning: 21-15-9 rep rounds of:...Read More

Learning from one of the greats, Jason Khalipa! Join us Wednesday, 25 August for a FREE class! Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare...Read More

Join us Wednesday, 25 August for a FREE class! Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103)...Read More

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience. “Bring -a-Friend” Conditioning: Complete as many rounds and reps as possible in 7-minutes of: 4 Burpees 8 Half tacos 16 Single unders   For score   …rest 3:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories...Read More