The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday. Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...Read More
The gym will be closed this Thursday in observance of Thanksgiving. There will be one class on Friday, 29 Nov at 0900. Regular schedule resumes Saturday. Conditioning: 12 Thrusters (65/43) 12 Toes-to-bar 36 Cross-over single-unders 3 Rounds for time (8:00 cap) …Rest 3:00 and then… 12 Thrusters (65/43) 12 GHD sit-ups 36...Read More
Congratulations and good luck to Coach Mark Heiliger and Jeff Fisher on your Hyrox race today! You are both APE STRONG! Conditioning: “A Bike Ride With Diane” 21-15-9 Deadlifts (225/153) Handstand push-ups 30/24 Calories biked after every rep round For time (15:00 cap) Strength: Front Squat 3 @ 85% of 1-rm 4...Read More
Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...Read More
Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied* 5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap) Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More
Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″) For score Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM 4 Sets* for quality *10 Push-ups after each set Post results and experiences to commentsRead More
Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row For time (20:00 cap) Skill/Accessory 10/side Bulgarian split squats* 3 Sets *Athlete may increase load or stay at same weight throughout Post results and experiences to commentsRead More
Happy Veteran’s Day! Thank you all for your dedication to freedom and selfless service! Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in...Read More
Conditioning: “Half-Hyrox”* 500m Run 500m Ski 500m Run 25m Sled push (445/335) 500m Run 25m Sled pull (335/225) 500m Run 50m Burpee broad jumps 500m Run 500m Row 500m Run 100m Kettlebell farmer carry (2 x 70/53) 500m Run 50m Sandbag lunges (70/50) 500m Run 50 Wall-ball shots (20/14) @ (10/9′) For time...Read More
