Saturday, 30 September 2023

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Tuesday, 26 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

800/700m Ski

2400/2100m Bike

800/700m Row

Rest 3:00

 

2 rounds for total sprint time

 

Skill/Accessory:

Alternating Pistols

Advanced – 36 for time*

Intermediate – 30 for quality*

Beginner – 24 for quality*

 

*Appropriate levels:

Advanced able to do 10 unbroken relatively easy.

Intermediate able to do pistols, but not repeatedly.

Beginners should use the toughest progression they are able to do successfully.

 

 

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Monday, 25 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Tuesday, 19 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

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Monday, 18 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone invited and no fitness experience needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

2023 WODAPALOOZA Online Qualifier WOD 1

As many rounds and reps as possible** in 15 minutes of:

10-8-6-4-2

Front squats*

Bar-over-burpees

Toes to bar

 

For score

*Front squat weights:

Round 1: (95/63)

Round 2: (135/93)

Round 3: (155/103)

Round 4: (185/123)

Round 5: (225/143)

 

**This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral burpees over the bar and 6 toes to bar, at the ROUND 1 WEIGHT, then 4 front squats, 4 lateral burpees over the bar and 4 toes to bar, at the ROUND 1 WEIGHT, to finalize with 2 front squats, 2 lateral burpees over the bar and 2 toes to bar, at the ROUND 1 WEIGHT.

Upon completion of round 1, the athlete will adjust their weights for round 2 and move on to perform round 2 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 2 WEIGHT.

Upon completion of round 2, the athlete will adjust their weights for round 3 and move on to perform round 3 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 3 WEIGHT.

Upon completion of round 3, the athlete will adjust their weights for round 4 and move on to perform round 4 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 4 WEIGHT.

Upon completion of round 4, the athlete will adjust their weights for round 5 and move on to perform round 5 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 5 WEIGHT.

If athletes complete 10-8-6-4-2 at the final weight, they will AMRAP in the same fashion at the final weight starting again at 10 reps working down to 2 reps.

 

 

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Wednesday, 13 September 2023

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Strength

Deadlift

5 @ 50% of 1-Rm

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

10 @ 55%

10 @65%

 

For Quality

 

Conditioning

Partner WOD

Midwest Fall Classic 2023 WOD 4  “Fried”

As many reps as possible in 10-minutes of the following:

50 Hang power cleans (135/93)

50 Bar facing burpees

50 Toes to bar

 

For scores*

*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed

Score 1 is max reps and Score 2 is max calories

 

 

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Tuesday, 12 September 2023

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

Every 10-minutes, perform one round of the following:

40/32 Calories skied

30/24 Calories biked

40/32 Calories rowed

 

3 rounds for total work time

 

 

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Saturday, 09 September 2023

Join us for a FREE trial class today, Saturday, September 9, at 0900!

NO fitness experience is needed!

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Festivus Games October 2023

 

Conditioning:

5 Bar muscle-ups

150-ft Kettlebell carry (97/70)

7 D-ball burpee box get overs (100/70)(30″)

 

5 Rounds for time

 

 

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Friday, 08 September 2023

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Wednesday, 06 September 2023

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Saturday, 02 September 2023

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Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

6 Power snatches (135/93)

6 Overhead squats

Max rep burpee pull-ups in the remaining time

 

5 sets for score

Rest 2:00 between rounds

 

Strength:

Bench Press

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

For quality

 

 

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Tuesday, 29 August 2023

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

16 rounds, alternating rounds of:

1 Bar muscle-up

2 Deadlift (315/213)

3 Handstand push-ups

 

For time

(15:00 cap)

 

…then at the 18-minute mark, perform…

8 rounds, alternating exercises

1 Power clean (205/133)

10 Push-ups

15 Wall-ball shots (20/14) @ (10/9′)

 

For time

(10:00 cap)

 

 

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Monday, 28 August 2023

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 15-minutes of:

10 Dumbbell box step-ups (50/35) @ (24/20″)

30 Half tacos

50-ft Overhead dumbbell lunges* (50/35)

 

For score

*25-ft with single DB in the right hand, and 25-ft with single DB in the left hand each round

 

Strength:

Back Squats

3-3-3-3-3 @ 80%

 

For quality

 

 

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Friday, 25 August 2023

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD, equal work required

40 Cal row

50 Double dumbbell thrusters (2 x 35/25)

60 Cal bike

70 Wall ball shots (25/16) @ (10/9′)

60 Cal row

50 Double dumbbell thrusters (2 x 35/25)

40 Cal bike

 

For time

(25:00 cap)

 

 

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