Conditioning: As many reps as possible in 3 minutes of the following: 8 Strict pull-ups 12 Dumbbell floor press (2 x 50/35) Max calories biked in remaining time 3:00 Rest   5 Rounds for total score     Post results and experiences to commentsRead more

Join us today Friday, 21 July, at any class time for FREE! No fitness experience needed!   Conditioning: 50 Wall ball shots (20/14)@(10/9′) 30 GHD Sit-ups 50/40 Calories rowed 30 GHD Sit-ups 50 Wall ball shots   For time (15:00 cap)   Strength: 1 Snatch pull ⇒ 1 Pause* Snatch 1 Complex at 60% 1 Complex at 65% 1 Complex at 70% 1 Complex at 75% 1 Complex at 80%   For quality (15:00 cap) *Pause for 3 seconds in receiving position     Post results and experiences to commentsRead more

Join us this Friday, 21 July, at any class time 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....Read more

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Strength: Pause Front Squat* (PFS) + Front Squat (FS) Every 2 minutes on the minute, for 10 minutes (5 sets), perform: 2 PFS + 3 FS @ 70% 1-Rm 2 PFS + 2 FS @ 75% 1 PFS + 1 FS @ 80% 1 PFS + 1 FS @ 85% 1 PFS + 1 FS @ 90%   For quality *Pause for 3 seconds in bottom of squat   Endurance: 2:00 Max calories skied 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max calories rowed 1:00 Rest 2:00 Max 25′ shuttle runs (down and back = 1 rep) 1:00 Rest 2:00 Max rep double-unders OR crossover single-unders   For score     Post results and experiences to commentsRead more

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Accessory Work: Every 2:00, for 10:00 (5 sets), perform 5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press   For quality, build in dumbbell weight each set   Conditioning: 3 Rounds of: 15/12 Calories biked 12 Deadlifts (185/123) 9 Box jump overs (24/20″)   For time (10:00 cap) …Rest until 13:00 and then…   27 Box jump overs (24/20″) 36 Deadlifts (185/123) 45/36 Calories biked   For time (23:00 cap for total workout)     Post results and experiences to commentsRead more