Conditioning: 2 Rounds* of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20″) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (30:00 cap) Compared to Wednesday, 24 July 2024 *Levels Intermediate/70+ Adv: 8 reps each movement, 8/6 cal, 24/20” box w/step-ups allowed Beginner/70+ Scaled: 7 reps each movement, 7/5 cal, 20/16″ box w/step-ups allowed     Post results and experiences in the commentsRead more

  Endurance: 500m Row* Rest 1 minute 30/24 Calories Skied* Rest 2 minutes   5 rounds for time (40:00 cap) *Levels Intermediate/70+ Adv: 400m/(25/20) Beginner/70+ Int: 400m/(25/20) – 4 rds     Post results and experiences in the commentsRead more

  Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar†   Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required)   Rest 3.00, then…   Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required)   For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split reps, equal work not required Beginner/70+ Scaled: 50 split reps, equal work not required   Post results and experiences in the commentsRead more

Open Gym is canceled for this week. Sorry for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete at Monster Games this weekend.   Conditioning: Partner WOD, alternating exercises, tag between exercises As many rounds and reps as possible in 16:00 of the following: 9 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups   For score *3 snatches per side. Does NOT have to be alternating.   Core Work: 25 GHD sit-ups 75 Butterfly ab-mat sit-ups   For time     Post results and experiences in the commentsRead more

The 0530 and 0845 classes on today are canceled this week only. We apologize for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete in the 2025 Monster Games, Co-Ed Partner Division, this weekend.   Endurance: 1000m Row 2400m Bike 1000m Ski 800m Run 500m Row 1200m Bike 500m Ski 400m Run 250m Row 600m Bike 250m Ski 200m Run   For time (40:00 cap)     Post results and experiences in the commentsRead more