Make plans to join us for our next FREE WOD day on Friday, 22 October!   Strength: Shoulder Press Every 90 seconds, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality   Conditioning: As many rounds and reps as possible in 15:00 of the following: 12/10 Calories rowed 9 Wall ball shots (20/14)@(10/9′) 1 Barbell complex* (155/103)   For score *Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.     Post results and experience to commentsRead more

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski 25 Calories row 25 Calories bike   For time     Post results and experiences to commentsRead more

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups   For time (15:00 cap)   Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5 reps @ 80% 5 reps @ 80% 5 reps @ 80%   For quality     Post results and experiences to commentsRead 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: Dumbbell snatches (50/35) Max calories rowed *PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.   …rest 3:00, then… Part 3: For score* Max wall-ball shots (20/14) @ (10/9′) in 6:00 *Equal work NOT required   …rest 3:00, then… Part 4: Complete as many reps as possible in 5:00 for score*: 5 Pull-ups 5...Read more

Join us this Saturday, 09 Oct. for a FREE class at 0900!   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150 Double-unders 40 Wall ball shots (25/16)@(10/9′) 30 Power snatches (95/63) 20 Chest to bar pull-ups   For time     Post results and experience to commentsRead more