One class only today at 0900. Regular schedule resumes Saturday.   “Black Friday” Partner WOD 20 Squat Clean and Jerks (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Sit-up Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (72/53)...Read More

The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday.   Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...Read More

Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...Read More

Endurance: 3-Person Team WOD 1500m Row 1500m Ski 3600m Bike 1200m Run (6 x 200m)   For time and score (of total burpees)* (35:00 cap) *In a merry-go-round pattern, athlete 1 starts on machine, athlete 2 max burpees, athlete 3 rests. Rotate every minute on the minute throughout workout until all meters are completed.  ...Read More

Conditioning: 35 GHD Sit-ups 70 Double-unders 800m Run   3 Rounds for time (30:00 cap)     Post results and experiences to commentsRead More

Endurance: 1:00 Max line-facing burpees 1:00 Rest 1:00 Max calories biked 1:00 Rest 1:00 Max calories skied 1:00 Rest 1:00 Max double-unders 1:00 Rest 1:00 Max calories rowed 1:00 Rest   2 Rounds, and then immediately into:   2:00 Max line-facing burpees 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max calories skied 1:00...Read More

Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More

Conditioning: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/78) 10-20-30-40-50-60-70-80-90-100 Crossover single-unders 1-2-3-4-5-6-7-8-9-10 Shuttle runs (25-ft down and back = 1)   For time     Post results and experiences to commentsRead More

Happy Veteran’s Day! Thank you all for your dedication to freedom and selfless service! Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in...Read More

  Conditioning: “Half-Hyrox”* 500m Run 500m Ski 500m Run 25m Sled push (445/335) 500m Run 25m Sled pull (335/225) 500m Run 50m Burpee broad jumps 500m Run 500m Row 500m Run 100m Kettlebell farmer carry (2 x 70/53) 500m Run 50m Sandbag lunges (70/50) 500m Run 50 Wall-ball shots (20/14) @ (10/9′)   For time...Read More