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Wednesday, 13 September 2023

12 September 2023 by 8 Comments

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Strength

Deadlift

5 @ 50% of 1-Rm

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

10 @ 55%

10 @65%

 

For Quality

 

Conditioning

Partner WOD

Midwest Fall Classic 2023 WOD 4  “Fried”

As many reps as possible in 10-minutes of the following:

50 Hang power cleans (135/93)

50 Bar facing burpees

50 Toes to bar

 

For scores*

*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed

Score 1 is max reps and Score 2 is max calories

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD

Saturday, 09 September 2023

8 September 2023 by 4 Comments

Join us for a FREE trial class today, Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

5 Bar muscle-ups

150-ft Kettlebell carry (97/70)

7 D-ball burpee box get overs (100/70)(30″)

 

5 Rounds for time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Strength/Speed

Friday, 25 August 2023

24 August 2023 by 6 Comments

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD, equal work required

40 Cal row

50 Double dumbbell thrusters (2 x 35/25)

60 Cal bike

70 Wall ball shots (25/16) @ (10/9′)

60 Cal row

50 Double dumbbell thrusters (2 x 35/25)

40 Cal bike

 

For time

(25:00 cap)

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Tuesday, 15 August 2023

14 August 2023 by 7 Comments

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

In a 7-minute window, perform the following:

800m Ski

400m Run

Max rep double unders in the remaining time

…rest 3:00, then…

Double under reps from above

400m Run

800m Ski

 

For score in the first part and time in second

(20:00 cap)

 

Strength:

Deadlift

5 sets of 3 connected reps at 80-90%

 

For quality

 

 

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Filed Under: 11-20 min, AMRAP, CFE, Couplet/Triplet, Lifting, Monostructural, Skill

Saturday, 12 August 2023

11 August 2023 by 1 Comment

Join us TODAY (Saturday) at 0900 for FREE!

No fitness experience is needed!

Strength:

Overhead squat

6 reps @ 60%

4 @ 65%

2 @ 70%

6 @ 65%

4 @ 70%

2 @ 75%

1 @ 80%

1 @ 80%

 

For quality

 

 

Conditioning:

18 GHD Sit-ups

8 Strict handstand push-ups

 

5 Rounds for time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Lifting

Tuesday, 01 August 2023

31 July 2023 by 3 Comments

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

 

Endurance:

Complete as many reps in 2-minutes as possible of:

25/20 Calories biked

Max rep alternating dumbbell hang clean and jerk (50/35)

 

4 sets for score*

*Rest 2-minutes between sets

 

 

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Filed Under: 11-20 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 21 June 2023

20 June 2023 by 3 Comments

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out til Saturday:
Wednesday-0845,noon,1730 classes only
Thursday-closed
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means only one fan on a generator) and no water provided.

 

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

In 6-minutes perform run for time and rest:

800m run (together)

…then…

Complete as many alternating rounds as possible in 10-minutes of:

3 Bar muscle-ups

6 Toes-to-bar

12 Wall-ball shots (20/14) @ (10/9′)

 

Strength:

Perform 1 complex every 90 seconds of:

Clean & Jerk ⇒ Hang Clean & Jerk

Start at 30% of your C & J, increase by 10% until failure

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Monday, 19 June 2023

18 June 2023 by Leave a Comment

Night class is canceled.

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out til Saturday:
Tuesday-noon class only
Wednesday-0845,noon,1730 classes only
Thursday-closed
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means no fans) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

In 6-minutes perform run for time and rest:

800m run (together)

…then…

Complete as many alternating rounds as possible in 10-minutes of:

3 Bar muscle-ups

6 Toes-to-bar

12 Wall-ball shots (20/14) @ (10/9′)

 

Strength:

Perform 1 complex every 90 seconds of:

Clean & Jerk ⇒ Hang Clean & Jerk

Start at 30% of your C & J, increase by 10% until failure

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill

Friday, 16 June 2023

15 June 2023 by 5 Comments

Join us this Saturday, 17 June, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Every 4:00, perform one round of:

21/16 Calories rowed

15 Burpees over rower

9 Alternating dumbbell squat snatches (50/35)

 

4 rounds for quality

 

Strength:

Every minute on the minute perform…

1 Squat snatch at the following percentages

30-40-50-60-70-70-70-70-75-75-75-75%

 

For quality

 

 

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Filed Under: 11-15 min, 11-20 min, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 05 June 2023

4 June 2023 by 12 Comments

Join us this Friday, 09 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

4 Rope climbs (13′)

10 D-ball cleans (100/70)

20 Box jump over (30/24″)

200 Double unders

30 KB Swings (70/53)

40 GHD Sit-ups

50 Wall ball shots (25/16)@(10/9′)

 

For time

(20:00 cap)

 

Skill:

0:45 Wall-facing handstand hold

0:45 Rest

0:45 Hollow hold

0:45 Rest

 

4 Rounds for quality

 

 

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Filed Under: 11-20 min, Chipper, Gymnastics WOD, Monostructural, Skill

Friday, 26 May 2023

25 May 2023 by 9 Comments

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!

 

Skill:

0:30 Wall-facing handstand hold (nose and toes)

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

5 Sets for quality

 

Conditioning:

Partner WOD

As many reps as possible in 3:00 of the following:

75 Double-unders (each partner, at the same time)

50′ Handstand walk (each partner, at the same time)

Max reps deadlifts* (275/183) (approximate equal work, one working at a time)

*Repeat AMRAP until you reach 75 deadlifts

1:00 Rest between rounds

 

For time

(19:00 cap, 5 rounds)

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill, Strength/Speed

Saturday, 01 April 2023

31 March 2023 by 3 Comments

2015 Throwback!!

Join us today, Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat) 

27-21-15-9 rep rounds of:

Row calories

Thrusters (95/65)

 

For time

Compare to Monday, 24 January 2022

15.5 Compare to Saturday, 28 March 2015

 

Strength:

Deadlifts

7-7-7-7

 

For max load

 

 

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Filed Under: 11-20 min, 6-10 min, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Strength/Speed

Saturday, 18 March 2023

17 March 2023 by 1 Comment

Join us today, Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

(14:00 cap)

Compare to Tuesday, 29 March 2022

…Rest 8:00, then…

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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Filed Under: 0-5 min, 11-20 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Partner WOD

Monday, 27 February 2023

26 February 2023 by 3 Comments

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25 minutes of the following:

400m Run

30 Kettlebell swings (53/35)

20 Double-unders

200m Run

30′ Double dumbbell farmer carry walking lunges (50/35)

40 Single-unders

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting
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