New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday. Conditioning: Partner WOD “’Twas December 2024” 8-minutes of max calories row/bike/ski* …then… Complete as many reps as possible in 3-minutes* of: Max rep single unders …then… 8-minutes of max...Read More
New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday. Conditioning: Partner WOD Complete as many reps as possible in 3-minutes of: 6 Bar muscle-ups 12 Alternating DB box step-ups (2×50/35) @ (24/20″) Max rep squat cleans in remaining time (185/123)...Read More
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
Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00 3 Sets for max reps Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest 2 rounds for...Read More
Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar 10 Rounds for time, partners alternate rounds …Rest 5:00 and then… 3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups For time, equal work, split reps as desired (30:00...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 TONIGHT at 1800. Bring your friends and family! Skill: Every minute on the minute, for 8 minutes, complete: Odd minutes: 10 Kip swings holding a yoga block between feet Even minutes: 5 Strict pull-ups For quality Conditioning: 10 Single arm dumbbell clusters (50/35) (right) 25-ft Single dumbbell overhead walking...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
