There will not be a 1730 class on Tuesday. Sorry for any inconvenience. All other classes are normal. Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 600m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run     For Time Conditioning: Complete as many rounds and...Read More

  Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/8 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   9 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. Compare to Saturday, 13 May 2017   …Rest 8 minutes, then… Strength: Deadlift Find 7-rep max   Flexibility/Mobility: ROMWOD  ...Read More

  Conditioning: 7 Squat Cleans (185/123) …then… 2 rounds of: 49 Double Unders 7 Double Dumbbell Thrusters (50/35) 7 Calories Biked …then… 7 Squat Cleans …then… 2 rounds of: 7 Calories Biked 7 Double Dumbbell Thrusters (50/35) 49 Double Unders …then… 7 Squat Cleans   For Time (20:00 cap)   Strength: Option 1: Make up...Read More

Great Fourth of July crew at Vertical Limit Fitness!   Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (97/62) 150m Run 2 Front Squats 2 Kettlebell Swings 150m Run 3 Front Squats 3 Kettlebell Swings 150m Run …so on…   For Score  ...Read More

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of...Read More

What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang...Read More

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.   Conditioning: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet”...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

  Conditioning: 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   For Time* *If current on all 9 lifts, option 3 is 3 rounds for time of CWOD   Strength: Option 1: Make up a missed 1-rep...Read More

Skill: Row 250m, All Out Rest 4 minutes, then… 2000m Row at 80% All out pace   For quality and pace control   Conditioning: 300m Run 30 Sit-ups 15 Overhead Squats (95/63) 20 Chest-2-Bar Pull-ups 10 Shoulder Press (95/63) 25 Calories Biked 10 One-arm Kettlebell Lunges (53/35) 20 Box Overs (30/24″) 15 Push Press (95/63)...Read More