Join us Wednesday, 25 August for a FREE class! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More

2013 Throwback! Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Friday, 29 March 2019     Post results and experience to commentsRead More

  Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148)   For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More

  Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (155/103)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Saturday, 15 August 2020   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Option 1: Endurance: Run 1 mile Rest 3:00 Row 1500m Rest 3:00 Bike 2400m Rest 3:00 Ski erg 500m   For time   …or if you missed Friday’s WOD… Option 2: “6-Minute Row Test” Max...Read More

  Conditioning: Complete as many rounds and reps in 9 minutes of: 10 Knees-2-elbows 50′ Handstand walk Rest 4 minutes, then… Complete as many rounds and reps in 7 minutes of: 1,2,3,4….rep rounds of: Bar muscle-ups Power clean and jerk (185/123) Rest 3 minutes, then… Complete as many rounds and reps in 5 minutes of:...Read More

  Bring friends to any class this Wednesday for a free WOD!   Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/73) Run 400m 21 Deadlifts (225/153) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/73) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More

  Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123)   For time …Rest 3:00… 1:00 Ski erg for max calories     Post results...Read More

  Conditioning:   200m Wall-Ball Carry (20/14) 3 Rope Climbs 10 Toes-2-Bar 20m Burpee Broad Jumps   6 Rounds for time Similar to Wednesday, 12 July 2017     Post results and experience to commentsRead More