Conditioning: As many reps as possible in 3 minutes of the following: 8 Strict pull-ups 12 Dumbbell floor press (2 x 50/35) Max calories biked in remaining time 3:00 Rest 5 Rounds for total score Post results and experiences to commentsRead 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! 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
Always smiling! Even in pain! LOL! Join us this Friday, 07 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...Read More
Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed! Endurance: Partner WOD 80/64* Calories rowed 80/64 Calories biked 80/64 Calories skied For time *co-ed cals would be 72 …rest 3:00, then… Run 1-mile For time* *Time is the sum of both partner’s times ...Read More
