Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

  Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     Post results and experiences...Read More

Conditioning: On a running clock… From 0:00 to 5:00… Establish a 1-rep max snatch …Rest 1:00… From 6:00 to 11:00, as many rounds and reps as possible of: 2 Double dumbbell front squats* (2 x 50/35) 2 GHD sit-ups* …Rest 1:00… From 12:00 to 17:00… Establish a 1-rep max snatch   For TWO scores (total...Read More

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Endurance: Complete as many rounds as possible in 25 minutes of: 15/12 Calories rowed 15/12 Calories skied 15/12 Calories biked Rest 1:00   For score   Skill: 10 Alternating pistols 5 Strict pull-ups 5 Strict handstand push-ups Rest...Read More

  Endurance: Complete as many reps as possible in 30-minutes of: 10-15-20-25-30…rep rounds of: Calories skied 50-ft Alternating walking lunges Calories biked 50-ft Burpee broad jumps Calories rowed   For score* *Score is total calories performed. Lunges and burpee broad jumps do not count.     Post results and experiences to commentsRead More

The gym will be closed this Thursday in observance of Thanksgiving. There will be one class on Friday, 29 Nov at 0900. Regular schedule resumes Saturday. Conditioning: As many rounds and reps as possible in 20-minutes: 18 Alternating dumbbell snatches (50/35) 6 Burpee pull-ups 3 Wall walks   For score   Skill: Bulgarian split squats*...Read More

Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″)   For score   Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM   4 Sets* for quality *10 Push-ups after each set     Post results and experiences to commentsRead More

  Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the...Read More

Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups   …Rest 3 minutes and then…   As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups   For score   Strength: Bench Press 5 @ 70% of 1-Rm 5...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds...Read More