Join us today, Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Conditioning: Partner WOD 400m Farmer’s walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmer’s walk (2 x 50/35) For time...Read More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to be able to hold a specified pace for all 8 rounds....Read More
Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed! Strength: Every 2:00, for total of 5 sets, perform: Shoulder Press 10 reps @ 60% 1-rm SP 8 reps @ 70% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Conditioning: 3 rounds of: 4...Read More
Join us today Friday, 21 July, at any class time for FREE! No fitness experience needed! Conditioning: 50 Wall ball shots (20/14)@(10/9′) 30 GHD Sit-ups 50/40 Calories rowed 30 GHD Sit-ups 50 Wall ball shots For time (15:00 cap) Strength: 1 Snatch pull ⇒ 1 Pause* Snatch 1 Complex at 60% 1...Read More
Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Strength: Pause Front Squat* (PFS) + Front Squat (FS) Every 2 minutes on the minute, for 10 minutes (5 sets), perform: 2 PFS + 3 FS...Read More
Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Accessory Work: Every 2:00, for 10:00 (5 sets), perform 5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press...Read More
Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Conditioning: 300m Run 6 Ring dips 9 Shoulder to overhead (135/93) 12 Bar facing burpees 1:30 Rest 5 Rounds for time (30:00...Read More
Join us today, Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Conditioning: 5 Bar muscle ups* 15 Front squats (115/78) 50′ Handstand walk** 5 Rounds for time (25:00 cap) *Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner) **Modify 6 Wall walks Post results and experiences to...Read More
Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3:...Read More
