Endurance/Fitness Race Prep: As many rounds and reps as possible in 30-minutes of: 10 Shuttle runs (25-ft down and back = 1 rep) 250m Row 50 Double-unders 1000m Bike 50 Crossover single-unders 250m Ski 50 Single-unders   For score   †Levels: Intermediate/70+ Advanced: same SR’s/row/bike/ski as advanced, 35 double unders, 35 crossover single unders,...Read More

  Conditioning: 25 Box jump overs (24/20″) 15 Hang power cleans (135/93) 10 Barbell push-ups   5 Rounds for time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 22 box overs (20/16″), 12 HPC (115/78), 8 barbell push-ups Beginner/70+ Scaled: 20 box overs (16/12″), 10 HPC (95/63), 6 barbell push-ups     Post results and experiences in the...Read More

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother,...Read More

Conditioning: “Running Burpees” 200m Run 40 Line-facing burpees 400m Run 30 Line-facing burpees 600m Run 20 Line-facing burpees 800m Run 10 Line-facing burpees   For time †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 100m Run, 30 burpees, 300m Run, 20 burpees, 400m Run, 10 burpees, 600m Run, 5 burpees     Post results and...Read More

Friday’s 5:30pm class cancelled. Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: As many rounds and reps as possible in 30-minutes* of: 20/16 Calories bike 20/16 Calories ski 20/16 Calories row   For score *Every 2-minutes, including at start, complete 6 burpees   †Levels: Intermediate/70+ Advanced: 18/14 calories, 5...Read More

Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: Partner WOD, equal work 2000m Row and then immediately into: 50-40-30-20-10 Rep rounds of: Alternating dumbbell snatches (50/35) Push-ups Box jumps (24/20″)   For time (35:00 cap) †Levels: Intermediate/70+ Advanced: Same reps, (40/30) dumbbell, (20/16″) box Beginner/70+ Scaled: 1600m row, 40-32-24-16-8...Read More

Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: 40/32 Calories biked 30 Chest-to-bar pull-ups 20 Alternating pistols 30 Bar-facing burpees 20 Shoulder-to-overhead (135/93)   2 Rounds for time (30:00 cap)   †Levels: Intermediate/70+ Advanced: Same reps, chin-over-bar pull-ups, scaled pistols, (115/78) STOH Beginner/70+ Scaled: 32/24 calories biked, 16 ring...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Endurance†: 120/100 Calories biked* …Straight into… 1-mile run   For time *At the top of every 2:00, starting at 0:00, perform 50-ft handstand walking†   For time Compare to Monday, 27...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: 3-Person Team WOD Complete as many reps as possible in 9 minutes: 5 Wall-ball shots (25/16) @ (10/9′) 3 Burpees-over-bar 1 Snatch (155/103)   …rest 2-minutes, then… Complete as...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: Partner WOD* 3000m Bike 28 Alternating dumbbell snatches (75/50) 26 Pull-ups   …rest 2:00, then…   1000m Row 24 Double dumbbell hang power clean and jerks (2 × 50/35)...Read More