Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Strength and Conditioning: Sprint 400m …rest 4 minutes, then… 21-15-9 rep rounds for time of: Plate-facing Burpees Wall-Ball Shots (20/14) @ (10/9′) Hanging Power Cleans (135/93) …rest 4 minutes, then…...Read More

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Battle at the Ballpark 2016 – scaled version 4-person team, 17:00 cap Athlete 1: 25 Toes-2-Bar, 100 Double Unders* 2 rounds of Fat Bar “DT”* (65/45) Athlete 2: 20 Toes-2-Bar, 75...Read More

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Time (18:00 cap)   Strength: Complete as...Read More

  Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5...Read More

  Conditioning: Battle at the Ballpark 2016 WODs 5 & 6 4-person team WOD (2M/2F) “The Double Switch” (scaled version) M/F pair one completes the following, in order: 30 Calories Rowed 40 Wall-Ball Shots (14/10) at 10′ 50 Pull-ups 50 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   M/F pair...Read More

Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow...Read More

  Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00...Read More

  Conditioning: “This is nuts” 9 Thrusters (95/63) 18 Slammer (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups   3 rounds for time Use one bar, adjust weights as needed   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza...Read More

Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More

Lift Up Autism competitors. Strong work!   Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Wednesday, 11 September 2013   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10...Read More