Join us TODAY for a FREE WOD! Available class times are: 053, 0630, 0845, 1200, and 1730   Conditioning: Partner WOD* As many rounds and reps in 15-minutes of: 2 Rope climbs  (12′) 40′ Wall-ball walking lunges (25/16) 40 Wall-ball shots (25/16)@(10/9′) 20 Shoulder to overhead (95/63) 200m Run**   For score *Equal work required...Read More

Make plans to join us this Friday for our next FREE WOD day!   Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike   For time (18:00 cap) Only one bar can be...Read More

Join us TODAY for a FREE class at 0900!   Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees   …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More

Skill: 10 Scapular pull-ups 0:30 Rest 3 Strict pull-ups 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD, equal work each exercise 10 Chest to bar pull-ups 16 Alternating pistols 25ft x 2 Handstand walk 16 Cal row 10 Ring dips   8 rounds for time Compare to Saturday, 03...Read More

Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row   For time (40:00 cap)   Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality   Compare to Tuesday, 20...Read More

Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)*   For score *Add 1 rep to each exercise each round   Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest   3 Sets for quality     Post results and experience to commentsRead More

Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35)   2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead   Accessory...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even  minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More

  Conditioning: As many rounds and reps as possible in 9:00 of: 10 Back extensions 15 Kettlebell goblet squats (53/35) 20 Butterfly abmat sit-ups 25′ Handstand walk 30 Double-unders   For total score …Rest and warm up back squats in 15:00 then…   Strength: Back squat 6 reps at 65% of 1-rm every minute on...Read More

Endurance: Every 8 minutes on the minutes: Row 1000m   5 Rounds for quality of pacing* * Goal is negative splits each 1000m   Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest   3 Sets     Post results and experience to commentsRead More