0530 class cancelled today. All other classes are normal. Sorry for any inconvenience.   Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: On a running clock* From 0:00 to 8:00, perform 2 rounds of: 10 Overhead squats (95/63) 10 Chest-to-bar pull-ups From 8:01 to 16:00, perform 2 rounds of: 10 Overhead...Read More

Conditioning: Row 800m 15 Power Cleans (95/65) 15 Abmat Butterfly Sit-up Bike 1200m 20 Shoulder to Overhead (95/65) 20 KN goblet squats (53/35) Row 400m 25 Hand-release Push-ups 25 Box Overs (24/20″) Bike 600m 30 Weighted stationary lunges (45/35) 30 Double Unders   For Time (25:00 cap)   Strength: Find complex 1-rep max Power Snatch ⇒...Read More

  Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63)   For time This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation! Conditioning: “Bring-a-Friend” 1:00 work at each of the following, 0:30 transition time between movements: Wall-ball shots (20/14)@(10/9′) Kettlebell goblet lunges (53/35) Dumbbell alternating...Read More

Come join us at our new location: 6024 S. Sheridan Rd. This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that...Read More

Come join us at our new location: 6024 S. Sheridan Rd   Conditioning: 15/12 Cal row 10 Bar facing burpees 20 Double-unders 10 Box overs (24/20″) 15/12 Cal bike 2:00 Rest   6 Rounds for time (40:00 time cap)     Post results and experiences to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: Partner WOD, one athlete working at a time: 3 Rounds* of: Wall-ball volleyball throws Alternating dumbbell snatches (50/35) Wall-ball sit-up throws Ski erg for max calories Kettlebell swings (53/35) Row for max calories Box step ups (20″) Bike for max calories 2:00...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Endurance: Row 500m/ski erg 500m* Bike 1200m Run 400m Rest 2:00   4 rounds for time *Athlete will ski on two of the four rounds and row the other two rounds     Post results and experiences to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Skill: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest 5 sets   Conditioning: Every minute on the minute for 10 minutes: Odd minutes: 0:30 Pull-ups Even minutes: 0:30 Double-unders …Rest 3:00 then… As many rounds and reps as possible in...Read More

Come join us at our new temporary home, 6024 S. Sheridan Rd! 0900 class on Friday (New Year’s Day) Saturday 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62)...Read More