Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar   For Time   …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked   For Time *Equal work required   Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More

Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More

  Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score *working @ 85% intensity   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017   Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More

  Conditioning: Partner WOD 300 Double Unders For Time …rest 2:00, then… 4 rounds of: 300m Run 20 Wall-Ball Shots (25/16) @ (10/9′) 15/12 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 5 Strict Pull-ups   For Time *5 reps each arm, each round. Alternate exercises.   Flexibility/Mobility: Right side straddle – 1:00 Left side...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   3 rounds for time (8:00 cap)   Strength: Front Squats 1-rep max Compare to Friday, 02 June 2017   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   6 rounds for time...Read More

  Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score and experiences to...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Goblet Squats (70/53) 10/8 Calories Biked 12 Sit-ups   For Score   Strength: Hang Power Clean 1-rep max Compare to Wednesday, 31 May 2017   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More