Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar   For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...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! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups   For time     Post results and...Read More

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row   For time   Strength: Deadlift 5 @ 70% of 1-rm   3 Sets for quality  ...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

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

Congratulations and good luck to Coach Mark Heiliger and Jeff Fisher on your Hyrox race today! You are both APE STRONG! Conditioning: “A Bike Ride With Diane” 21-15-9 Deadlifts (225/153) Handstand push-ups 30/24 Calories biked after every rep round   For time (15:00 cap)   Strength: Front Squat 3 @ 85% of 1-rm   4...Read More

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...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, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More