Strength & Conditioning: 15 Squat Snatches (135/93) …rest 3:00, then… 20 Calories Rowed 25 Sit-up Slammers (12/8) 20 Handstand Push-ups 15 Strict Pull-ups 20 Alternating Pistols 25 V-ups 20 Calories Rowed …rest 3:00, then… 15 Clean & Jerks (175/113)   For Time   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Hip Capsule –...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…    Partner AMRAP 2: 08:00-15:00: Accumulate as many calories rowed as possible in 7 minutes     …rest 15:00-17:00, then…   Partner AMRAP 3: 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12...Read More

  Conditioning: 100m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 20m Burpee Broad Jumps   4 rounds for time   Strength: Back Squat 1-rep max Compare to Monday, 27 June 2016   Conditioning: 3 Strict Pull-ups 6 Strict Handstand Push-ups 9 GHD Sit-ups   3 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm...Read More

  Conditioning: Complete as many rounds and reps in 7 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 3 minutes   Complete as many rounds and reps in 5 minutes of: 5 Handstand Push-ups 10 Squats 15/12 Calories Rowed   Strength: Clean & Jerk 1-rep max Compare to Wednesday, 06 July 2016...Read More

Gym is ready for the WOD! 3-2-1 GO!   Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75)   For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B....Read More

  Strength: Fittest in the OK Online Qualifier week 1 Event 5.1A 10-rep max Overhead Squat (5:00 cap)   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees...Read More

Sometimes it hurts getting “Fitter, Faster, Better”. But, it is worth it!   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   For Row Time and Score As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max Compare to Wednesday, 15 June 2016   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time...Read More

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