Conditioning: 1:00 Bike sprint for max calories 1:30 Rest 15 Rounds for total calories †Levels: Intermediate/70+ Advanced: Beginner/70+ Scaled: Post results and experiences in the commentsRead More
Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE! Conditioning: Partner WOD (equal work) 4 rope climbs (13’) 100-ft Mixed Lunges* (2 x 50/35) 400m Run 40 Breakup burpees* 3 rounds for time (30:00 cap) *Mixed lunge has one DB...Read More
Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE! Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed...Read More
Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE! Conditioning: 10 Kettlebell swings (72/53) 25-ft Handstand walk 12/9 Calories bike 15 GHD sit-ups 12/9 Calories bike 25-ft Handstand walk 10 Kettlebell goblet squats (72/53) 2 rounds for time (10:00 cap)...Read More
Conditioning: 800m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers** 400m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers 200m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers For time (25:00 cap) *Levels Intermediate/70+ Adv: 600m/300m/200m run, (2 x 40/25) 5 man-makers Beginner/70+ Scaled:...Read More
Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club† Lift 1: Squat snatch Warm up to 80-85% and then…. Every minute on the minute, for 10 sets,...Read More
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More
Endurance: 500m Row …rest 1-minute… 1500m Bike …rest 1-minute… 3 Rounds for time (20:00 cap) *Levels Intermediate/70+ Adv: 400m Row, 1200m Bike Beginner/70+ Scaled: 350m Row, 1000m Bike Strength: Hang Power Snatch Take 10-minutes to build to a heavy single for the day For max load Post results and experiences...Read More
Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups For score Mobility: 13:00 ROMWOD video as group *Levels Intermediate/70+ Adv: box step overs permitted (24/20″) ...Read More
