Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...Read More

Bring-a-Friend Wednesday Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull...Read More

  Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power...Read More

Great Memorial Day group to perform the team version of “The Seven”!   Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest   2 rounds for total score, no additional rest between rounds   Strength/Skill: At 70% of...Read More

  Join us Memorial Day at 0930 for a Hero WOD and BBQ!   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott...Read More

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD As many reps as possible in 20:00 of* 7 Burpees 6/4 Calories biked 3 Right-arm dumbbell hang clean and jerk (50/35) 3 Left-arm...Read More

  Conditioning: As many rounds and reps as possible in 20:00 of the following: 12/10 Calories rowed 9 Wall ball shots (20/14)@(10/9′) 1 Barbell complex* (155/103)   For score *Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex...Read More

  Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53) 30 Slammers (12/8) 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53) 30 Double Unders …Rest 3:00, then… Run 600m   For Time Compare to Monday, 05 November 2018   Skill: 0:30 Low plank hold 0:30 Rest 0:30 Hollow hold 0:30 Rest  ...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Friday, 24 July 2020  ...Read More

“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday,...Read More