Join us this Saturday, September 23 at 0900 for a FREE workout! Everyone is invited and no fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023 Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m. These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed...Read more

Join us this Saturday, September 23 at 0900 for a FREE workout! Everyone is invited and no fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023 Conditioning 1: 100m “Rowling”* Penalty burpees 1:00 Rest 5 Rounds (10:00 cap) *Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under the 100m mark is the number of penalty burpees the athlete must complete (max of 5 penalty burpees each round).   Conditioning 2: 20 Burpee box overs (24/20″) 15 Calories row/ski* 10 Alternating dumbbell snatches (70/50)   2 rounds for time   …rest until 10:00 mark, then…   10 Alternating dumbbell snatches (70/50) 15 Calories row/ski* 20 Burpee box overs (24/20″)   2 rounds for time (12:00 cap) *one round row, one round ski or...Read more

Join us this Saturday, September 23 at 0900 for a FREE workout! Everyone is invited and no fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023 Conditioning: 200m Run 10 Alternating dumbbell squat snatches (50/35) 50-ft Double overhead dumbbell carry (2 x 50/35)   4 Rounds for time (12:00 cap)   Strength: Snatch technique work 3 @ 55% of 1-rm snatch 2 @ 60% 1 @ 65% 3 @ 55% 2 @ 60% 1 @ 65% 1 @ 70% 1 @ 70%   For quality     Post results and experiences to commentsRead more

Join us this Saturday, September 23 at 0900 for a FREE workout! Everyone invited and no fitness experience needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023 Conditioning: 2023 WODAPALOOZA Online Qualifier WOD 1 As many rounds and reps as possible** in 15 minutes of: 10-8-6-4-2 Front squats* Bar-over-burpees Toes to bar   For score *Front squat weights: Round 1: (95/63) Round 2: (135/93) Round 3: (155/103) Round 4: (185/123) Round 5: (225/143)   **This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral...Read more

Click the link below to register to compete or volunteer at: Festivus Games October 2023   Conditioning: Midwest Fall Classic 2023 WOD 3 “Twice is Nice” Partner WOD 30 Deadlifts (275/203) 40 Shoulder to overhead (135/93) 50 Wall ball shots (25/20)@(10/9′) 100 Double-unders   2 Rounds for time (15:00 cap)   …Rest until the 16:00 mark immediately into… 2:00 Max reps snatches (185/123)   For score     Post results and experiences to commentsRead more