This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even  minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (75/53)) Even  minutes: 0:30 Max chin over bar pullups   For score   Accessory: Perform 3 sets of: Max reps of body weight hip thrust in 60 seconds* 30 second hold on last thrust Rest 1:00   For score and completion *Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.     Post results and experience to commentsRead more

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Endurance: Assault bike 2400m Rest 2:00 Row 1000m Rest 2:00 Run 800m Rest 2:00 Assault bike 1200m Rest 1:00 Row 500m Rest 1:00 Run 400m   For time   Strength/Skill: Every minute on the minute, for 5:00, perform: 6/3 “Perfect” push-up, adding 2 push-up each minute*   For quality and total reps *Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.   rest 2:00, then… Every minute on the minute, for 5:00, perform: 3 Sit-up, adding 4 sit-ups each minute* For quality and total reps *On last minute, 5, perform max reps.     Post results and experiences to commentsRead more

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Partner WOD As many rounds and reps as possible in 15 minutes of* 8 Calories rowed 8 Burpee box overs (20″) 8 Calories biked 8 Alternating dumbbell snatches (75/50)   For score *Partners alternate complete rounds   …Rest 3:00 then…   As many rounds and reps as possible in 10 minutes of 40 Wall-ball shots (25/16)@(10/9′) 30 Kettlebell swings (62/45) 20 D-ball cleans (100/80)   For score, equal work   …Rest 3:00 then… 5:00 Partner max calories on ski erg or assault bike   For score, equal work     Post results and experience in commentsRead more

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40 Single Unders   For Time (22:00 cap) Compare to Saturday, 03 September 2016   Strength: Overhead squat 5 reps at 80% 1-rm 3 Sets   For quality     Post results and experience to commentsRead more

Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (275/183) Even minutes: 0:30 Max bar facing burpees   For score …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (225/153) Even minutes: 0:30 Max burpees   For score …Rest 5:00 then… Form a team of 3 then… 2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.   For time and max calories     Post results and experience to commentsRead more