Join us today Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: Festivus October 2023 Partner WODs #3 and #4 “Toss it, I’m Over it!”* (#3) Row for calories in 13-minutes† …simultaneously… Complete as many rounds and reps† as possible in 13-minutes of: 5 Pull-ups 10 Floor press...Read More

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 3-person team WOD “Are you sure we can’t have 4?” 75 Calories rowed 75 Burpees-over-rower 75 Knees-to-elbows 75 DB box step-overs (20″) @ (70/50) 75 Handstand push-ups 75 Pull-ups 75-ft Right-arm DB overhead lunge (70/50) 75-ft...Read More

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: In a 7-minute window, perform the following: 800m Ski 400m Run Max rep double unders in the remaining time …rest 3:00, then… Double under reps from above 400m Run 800m Ski   For score in the...Read More

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 15 Double dumbbell snatch (2×40/25) 10 Box jumps w/ step down (24/20″) 10 Toes-to-bar 10 GHD sit-ups 15/12 Calories biked   4 rounds* for time *Rest 2:00 between rounds. Perform exercises within rounds in any order...Read More

Join us this Saturday, 12 August, at 0900 for FREE! No fitness experience is needed! Conditioning: Partner WOD, equal work required 30 Calories skied 30 Front squats (155/103) 20 Calories skied 20 Front squats (155/103)   For time (7:00 cap)   Rest 7-minutes and then…   Partner WOD, partners alternate exercises 21 Box jump overs...Read More

Join us this Saturday, 12 August, at 0900 for FREE! No fitness experience is needed!   Endurance: 3-person Team Max calories in 40-minutes of: 1:00 Bike 1:00 Row 1:00 Rest   For score Instructions: At “3-2-1 go!”, one team member (TM) will start on the bike, and two will be on deck. At the turn...Read More

  Conditioning: As many rounds and reps as possible in 6-minutes of the following: 8 Alternating dumbbell snatch (50/35) 12 Wall-ball shots (20/14)@(10/9′) 16/13 Calories biked   For score   Strength: Shoulder Press 5 reps at 60% 3 reps at 65% 1 rep at 70% 5 reps at 65% 3 reps at 70% 1 rep...Read More

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Sprint Drills: Run 400m* Rest/walk 200m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you...Read More

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Skill (Partner): 20/16 Rope climbs* (13-ft)   For time *Equal work   Conditioning (Partner): Complete as many rounds* and reps as possible in 15-minutes of: 500m Row/400m Run 10 Power cleans (155/103) 10 Synchro bar-facing-burpees   For score...Read More

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Strength: Squat snatch 3 reps at 60% 2 reps at 65% 1 rep at 70% 3 reps at 60% 2 reps at 65% 1 rep at 70% 1 rep at 75% 1 rep at 75%   For quality...Read More