Join us this Friday, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience. Endurance: 200m Row 200m Ski 200m Run 600m Bike Rest 2:00 5 rounds for time (30:00 cap) Skill: Low plank holds (work/rest) 0:10/0:50 0:20/0:40 0:30/0:30 0:40:/0:20...Read More
Join us this Saturday, September 10th for a FREE class! Everyone welcome! Skill: Rope climb foot work For technique practice Conditioning: Partner WOD 50/40 Assault bike calories 20 Strict handstand push-ups 40/32 Assault bike calories 30 Toes-2-bar 30/24 Skierg calories 40 Burpees-box get overs (20″) 30/24 Skierg calories 30 Toes-2-bar 40/32 Row...Read More
Join us TODAY for a FREE class! No fitness experience needed! Join us this Labor Day, September 5th at 0900! Everyone welcome! This will be the ONLY class time this day. Skill: 10 Straddle seated double dumbbell strict press Rest 1:00 10 Gorilla rows Rest 1:00 3 Rounds for quality Conditioning: 500m...Read More
Join us this Friday, September 2nd for a FREE class! No fitness experience needed! Join us this Labor Day, September 5th at 0900! Everyone welcome! This will be the ONLY class time this day. Conditioning: 2022 Legends Masters Competition Online Qualifier WOD 22.2 21 Toes-to-bar 15 Front squats (135/93)(95/63) 3 Rounds for time...Read More
Join us this Saturday, 27th of August at 0900 for a FREE class! No fitness experience needed! Conditioning: Partner WOD, equal work 40/36/32* Calories biked 30 Synchronized unanchored sit-ups 40 Hang power cleans (135/93) 2:00 Rest 3 Rounds for total time *Bike calories listed as MM/MF/FF Skill Work: Rope climb technique For...Read More
FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE! Skill: Push-ups Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure *Beginners start at 1, Intermediate starts at 5, Advance starts at 10 For quality Conditioning: Partner WOD 1000m Row For...Read More
Legends online qualifier REGISTER HERE! Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one...Read More
Legends online qualifier REGISTER HERE! Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest 3 Rounds for quality Conditioning: Partner WOD 10/8 Rope climbs (14′) 20 Double dumbbell front squats (50/35) 40′ Double dumbbell overhead walking lunges (50/35) 6 rounds for time Post results...Read More
Legends online qualifier REGISTER HERE! Conditioning: 2022 Monster Games WODs 7 & 8 20 Handstand push-ups 20 Bar muscle-ups 20 Handstand push-ups For time (5:00 cap) …Rest 1:00 then… 100 Double unders 50 Chest to bar pull-ups 100′ Overhead dumbbell walking lunges (2 x 35/25) For time (7:00 cap)...Read More
