Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More

In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his...Read More

  Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More

  Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead More

Endurance: 600m Run 2:00 Rest 600m Run 2:00 Rest 600m Run 2:00 Rest 400m Run 1:00 Rest 400m Run 1:00 Rest 400m Run   For time   Accessory Work: Barbell Z-press Max reps in 1 minute (at 20-25% of 1-rm clean & jerk) 2:00 Rest 3 Sets for total reps     Post results and...Read More

  Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 800m Ski 3:00 for calories Bike 3:00 for calories Row 3:00 for calories Rest 5:00   2 rounds for time and total calories     Post results and experiences to commentsRead More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   Rest 2 min, then… 2 Min AMCAP row   Rest 2 min,...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski...Read More

Join us TODAY for a FREE class at 0900!   Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees   …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More