Conditioning: “Seven Deadly Sins” 500m Row 200-ft D-ball carry (100/70) 500m Ski 20 Ring rows 50-ft Wall-ball overhead walking lunges (20/14) 20 Wall ball shots (20/14)@(10/9′) 50 Double-unders   3 Rounds for time (35:00 cap)     Post results and experiences to commentsRead More

Christmas week schedule: Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Strength & Conditioning: “Merry Liftmas” 10 Deadlifts (115/73)* 8 Hang power cleans 6 Front squats 4 Push jerks 2 Thrusters   5 rounds for time *Rx+ option: (135/93)     Post results and experiences to commentsRead More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 1200m Row...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

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! 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

One class only today at 0900. Regular schedule resumes Saturday.   “Black Friday” Partner WOD 20 Squat Clean and Jerks (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Sit-up Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (72/53)...Read More

The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday.   Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...Read More

Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...Read More