Conditioning: Partner WOD, equal work required 80 Deadlifts (225/153) (Partner dead hangs from pull-up bar)* 80 Toes-to-bar (Partner holds deadlift bar)* 80 Wall ball shots (20/14)@(10/9′) (Partner holds D-ball (100/70) bear hug)* …then immediately into… 180 Double-unders** (Partner 1, and then switch) 800m Row** (Partner 2, and then switch)   For time *Partner must be...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

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of:...Read More

Conditioning: Partner WOD* Every minute on the minute for 30 minutes, perform the following: Minute 1: Max calories biked Minute 2: Max pullovers Minute 3: Max ring dips Minute 4: Max walking lunges (2 x 50/35)* Minute 5: Max handstand walk* Minute 6: Max double unders   For score *Partner A works for 30 seconds,...Read More

Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds   For score and quality   Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...Read More

  Conditioning: 500m Row 40 Alternating dumbbell snatches (50/35) 400m Run 30 Double dumbbell thrusters (2 x 50/35) 1000m Ski 30 Double dumbbell clean & jerks (2 x 50/35) 400m Run 40 Burpees-over dumbbells 500m Row   For time (35:00 cap)     Post results and experiences to commentsRead More

Conditioning: Partner WOD Buy in: 100 Calories row Then, immediately into 4 rounds of: 100 Double-unders 50-ft Handstand walk Cash-out: 100 Wall-ball shots (25/16) @ (10/9′) 50 Synchro toes-to-bar   For time (30:00 cap)     Post results and experiences to commentsRead More

Conditioning: Every minute* on the minute perform: Minute 1: Max burpee box overs (24/20″) Minute 2: Max half tacos Minute 3: Max calories bike/ski* Minute 4: Max shoulder taps Minute 5: Max elevated ring rows (14″)   6 rounds for score *30 seconds of work, 30 seconds rest/transition. Alternate between bike and ski each round....Read More

Register to Volunteer for the Festivus Games 2024! The Friday 1730 class and Saturday 0900 class have been canceled due to the Fall Festivus Games. Come on out and cheer on the athletes!   Conditioning: Partner WOD As many rounds and reps as possible in 10:00 of the following: 1 Synchro squat snatches (95/63) 1...Read More

Register to Volunteer for the Festivus Games 2024! The Friday 1730 class and Saturday 0900 class have been canceled due to the Fall Festivus Games. Come on out and cheer on the athletes!   Conditioning: 10 Overhead squats (155/103) 10 Box jump overs (24/20″) 10 Thrusters (135/93) 10 Power cleans (185/123) 10 Toes to bar...Read More