Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Endurance: Partner WOD* 0:30 on, 0:30 off* x 4 1:00 on, 1:00 off* x 3 2:00 on, 2:00 off* x 2 1:00 on, 1:00 off* x 3 0:30 on, 0:30 off* x 4 Rest 2:00 1:00* ALL OUT!   For total calories *Instructions: Team can chose any machine: Rower, Bike, or Ski; but must remain on same machine for the entirety of WOD. On all sets, while one partner works, the other partner rest. Example: 3-2-1- Go! Partner A works for 0:30, B stands ready. At the 0:30 mark, partner B gets to work while A rest. The team would repeat this until both partners have performed four, 0:30 intervals each. Team then moves directly into the 1:00 rounds, then the 2:00 rounds, and then back down. At the end, the team will rest 2:00...Read more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully completed all rounds at or faster your pace last week at 100m rest, decrease the pace goal by 5 seconds and perform today’s as posted. If goal was not met, repeat last weeks. These drills are available to do during anytime during the week at your convenience, 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 of their choosing. All other members may use Open Gym to make up a missed programmed WOD.   MP...Read more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Thursday 1730 class cancelled this week. We are sorry for any inconvenience!   Conditioning: As many rounds and reps as possible in 30 minutes of the following: 500m Row 15 Burpees over rower 400m Run 15 Burpee box jump overs (24/20″) 1200m Bike 15 Burpee pull-ups   For score* Each 25m on row and run is worth 1 point. Each 100m on bike is 1 point. Each round is 93 points.     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3: 48 Double-unders (or 24 Crossover single-unders)   For quality     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 30 Alternating dumbbell snatches (50/35) 30 Toes to bar   3 Rounds for time (15:00 cap)   Strength: Strict press* 10 @ 65% 1-RM 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85%   For quality *10 Double dumbbell push press after each set     Post results and experiences to commentsRead more