Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat! Accessory Work: 8/side Pause* single arm bent over kettlebell row 1:00 Rest   3 Rounds for quality *Pause for 2-sec at the top   Conditioning: Partner WOD, equal...Read More

Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time (23:00 cap) Compare to Friday, 31 May 2019     Post results and experiences to commentsRead More

Endurance: Every 5 minutes on the minute: 30/24 Calories biked 30/24 Calories ski/row   6 Sets for time each set     Post results and experiences to commentsRead More

Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then immediately into 4 rounds of: 200m Run 15 Push-ups Finally immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap)   Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest   4 Sets* *Try to go...Read More

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother,...Read More

Join us TODAY at any class time for FREE! No fitness experience is needed, and everyone is welcome!   Conditioning: Partner WOD, equal work required 800m Run/1000m Row/1000m Ski/2400m Bike 60 Power cleans (135/93) 800m Run/1000m Row/1000m Ski/2400m Bike 40 Clean and jerk (135/93) 800m Run/1000m Row/1000m Ski/2400m Bike 60 Shoulder to overhead (135/93) 800m...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: Partner WOD (equal work) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   5 Rounds for time (35:00 cap)     Post results and experiences to commentsRead More

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games! Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges...Read More

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games! Join us for FREE on Friday, April 26th! No fitness experience is needed and everyone is welcome!   Endurance: 10:00 Row for max calories …Rest 5:00 then… 10:00 Bike for max calories …Rest 5:00 then… 5:00 Row for max calories …Rest...Read More

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games! Join us for FREE on Friday, April 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Buy-in: 1000m Row for time   …Rest 3:00 and then…   10-8-6 rep rounds of: Bar muscle ups Clean and jerk (135/93)...Read More