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 calories 20 Strict handstand push-ups 50/40 Row calories   For time     Post results and experiences to commentsRead more

Join us this Saturday, September 10th for a FREE class! Everyone welcome!   Endurance: 30 GHD sit-ups 120/100 Calories biked 30 Pull-ups 120/100 Calories rowed   For time     Post results and experiences to commentsRead more

Happy Labor Day! Join us today, September 5th at 0900! Everyone welcome! This will be the ONLY class time today. Regular schedule resumes Tuesday.   Conditioning: 3-person Team WOD* “12 Labors of MP” 144 Calories biked 144 Stationary barbell lunges (95/63) 144 Pull-ups 144 Double unders 144 Bar-over-burpees 144 Handstand push-ups 144 Kettlebell swings (53/35) 144 Calories rowed 144 Single unders 144 Hang squat cleans (95/63) 144 Calories skied 144 Sit-ups   For time *Equal work, one working at a time     Post results and experiences to commentsRead more

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 22.5* As many rounds and reps as possible in 15 minutes of the following… 100′ Shuttle sprints (4×25′) 5 Clean and jerk (155/103) 100′ Shuttle sprints (4×25′) 5 Bar muscle ups   For score *Scaling and age group options will be posted at the gym   Strength: Shoulder Press 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead 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 Row then… 5-4-3-2-1 Squat cleans (135/93) 10-8-6-4-2 Box jump overs (24/20″)   2 Rounds for time (18:00 cap)     Post results and experiences to commentsRead more