Congratulations to Michael Rodriguez winning the free month for completing the online survey! FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith   Conditioning: Partner WOD 15-minute AMCAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 25...Read More

To be your best in 2018, the work starts here! Classes today are only at 0630, 0900, and 1200.   Conditioning: “Dominating starts NOW!” Buy-in: 40/25 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5...Read More

Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200. Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female)* Part 1: 10 Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/35) 60 Wall-Ball Shots (20/14) @...Read More

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row...Read More

Happy 80th birthday Gene! Conditioning: Partner WOD* “Mean Gene” 80 Calories Rowed 80 Push Press (95/63) 80 Pull-ups 80 Sit-up Slammers (12/8) @ 2m 80 Burpees 80 Deadlifts (185/123) 80 Calories Biked   For Time *Equal work. One at a time working.   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 2:00 Pike Stretch –...Read More

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  If you plan to attend the clinic, you can come to...Read More

“To lift, or not to lift? That is the question.” There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.   Option...Read More

Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar   For Time   …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked   For Time *Equal work required   Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More

Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More

  Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score *working @ 85% intensity   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017   Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More