Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730 Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest 4 Rounds for quality Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball...Read More
Join us this Friday for a FREE WOD! Conditioning: Partner WOD 60 Single arm devil presses (50/35) 40 Dumbbell box step ups (24/20″)(50/35) 20 Rope climbs (12′) 40 Alternating arm dumbbell push-ups 400-ft Single arm dumbbell overhead walking lunges (50/35)* For time (35:00 cap) *Special instructions: Equal work required, one person working...Read More
Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More
Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time. “Black Friday” Partner WOD 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 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More
Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More
Make plans to join us this Friday for our next FREE WOD day! Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike For time (18:00 cap) Only one bar can be...Read More
This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40...Read More