Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 20 Front squats (75/53) 200m Run 20 Box jump overs (24/20″) 200m Run 20 Thrusters (75/53) 200m Run 20 Burpee box jump overs (24/20″) For time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same reps, (65/43) barbell, (20/16″) box Beginner/70+ Scaled: 16 reps...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Every minute on the minute, for 16 minutes (4 rounds): Minute 1: 16 Plate squats (35/25)* Minute 2: 16 Plate ground-to-overhead Minute 3: 16 Plate facing burpees Minute 4: 16 Overhead plate reverse lunges For completion *Athlete uses same plate throughout all...Read More
Conditioning†: Monster Games Championship WOD 6 Intermediate/Masters Partner Team version “St. Helens” Every 2:30 x 4 sets (10:00) 0:00-2:30 12 Squat cleans (185/123) 60-ft Handstand walk Max rep sandbag cleans to shoulder (150/100) in remaining time 2:30-5:00 9 Sandbag cleans to shoulder (150/100) 60-ft Handstand walk Max rep squat cleans (185/123) in remaining...Read More
Please pray for Brian/Anniee, Lexie/Justin, and Sarah/Jimmy as they all compete in the partner divisions at Monster Games this weekend. Conditioning: Partner WOD, alternate full rounds As many rounds and reps as possible in 16:00 of the following: 9/7 Calories biked 6 Dumbbell hang snatch* (50/35) 3 Burpee pull-ups For score *3 snatches...Read More
0845 class on Friday is canceled. We are sorry for any inconvenience. Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets (6 total rounds) For total work time (total time...Read More
Iron Club/Open Gym at 1730 and 0845 on Friday are canceled this week. We are sorry for any inconvenience! Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. Post results and...Read More
Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience. Endurance: 4-3-2-1 minutes: Row Bike Ski For max calories Post results and experiences in the commentsRead More
Conditioning: 9 Thrusters (135/93) 30-ft Single arm dumbbell overhead lunges (70/50) 9 Burpee broad jumps (5/4′) 30-ft Single arm dumbbell overhead lunges (70/50) 2 Rounds for time* (7:00 cap, Monster Games has 5:00 cap) *WOD courtesy of 2026 Monster Games †Levels: Intermediate/70+ Advanced: same reps, (115/78) thrusters, (50/35) dumbbell Beginner/70+ Scaled: 7 thrusters (95/63)...Read More
Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93) For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise. …Rest 5:00 (20:00 on the clock),...Read More
