New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: 10/8 Calories rowed 10 Kettlebell swings (53/35) 25-ft Overhead kettlebell lunges (right) 10/8 Calories biked 10 Kettlebell goblet squats 25-ft Overhead kettlebell lunges(left)  ...Read More

New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday.   Conditioning: Partner WOD “’Twas December 2024” 8-minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3-minutes* of: Max rep single unders   …then… 8-minutes of max...Read More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Endurance: Choose one*: Bike, Row, or Ski, then perform… 30 minutes for calories *Athlete CANNOT choose the same machine as last week     Post results and experiences to commentsRead More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 1200m Row...Read More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar   For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...Read More

  Conditioning: 4 Rope climbs (13′) 10 Single-arm dumbbell overhead squat (50/35) (5 each arm) 20 Box jump over (30/24″) 200 Double unders 30 KB Swings (72/53) 40 GHD Sit-ups 50 Wall ball shots (25/16)@(10/9′)   For time     Post results and experiences to commentsRead More

Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

Endurance: Choose one: Bike, Row, or Ski, then perform… 30 minutes for calories     Post results and experiences to commentsRead More

  Conditioning: 4-person Team* WOD 100 Pull-ups 200 Burpee box overs (20″) 300 Wall-ball shots (20/14) @ (10/9′) 400-ft Dumbbell overhead lunges (50/35) …while simultaneously accumulating… 250 Calories biked   For time *Instructions: Equal work on chipper Two teammates working at a time (chipper & bike) Tag each time teammates switch on the chipper Team...Read More

  Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     Post results and experiences...Read More