Busy “Black Friday” WOD! Conditioning 1: Partner WOD* Complete as many rounds and reps as possible in 7 minutes of: 3 Pull-ups 6 Burpees 9 Toes-2- Bar 12 Calories Rowed 15 Double Unders For Score *Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points. Strength: Pick one lift...Read More
Class is at 0900 only on Black Friday. Classes return to normal on Saturday. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises. Strength: Deadlift 7-rep max Goal here is to work up to...Read More
Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups For Score …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5...Read More
#flashback – Muffin Man 2 years ago, working on his pirate face! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40...Read More
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that...Read More
January 2016 Flashback, KO in the OK Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up* For Score Compare to Tuesday, 11 October 2016 *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round …Rest 9 minutes, then… Sprint Work: Partner WOD Row 1200m...Read More
2014 Throwback Sorry for late notice, but the 0630 and 0845 classes are cancelled on Friday. Schedule will be regular on Monday. Sorry for any inconvinence. Conditioning: 15 Burpee Tuck Jumps …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 15 Burpee Tuck Jumps For...Read More
