Skill: 10 Barbell good mornings (45/33)   3 Sets for quality   Conditioning: Partner WOD* 30 Devil presses (50/35) Then… 4 rounds of: 7 Synchro double dumbbell thrusters (50/35) 5  Synchro handstand push-ups 3 Synchro bar muscle-ups Then… 30 Calories skied 30 Calories biked 30 Calories rowed   For time (25 min cap) *Equal work...Read More

Join us TODAY at 0900 for a FREE WOD! No Functional Fitness experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00   4 Round for quality (15:00 cap)   Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round   For time (25:00 cap)    ...Read More

  Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More

“Jimmy’s Angels”   Endurance: Run 400m Row 500m Bike 1200m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 600m Row 750m Bike 1800m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 400m Row 500m Bike 1200m   For time (40:00 cap)    ...Read More

Endurance: 15/12 Calories rowed 15/12 Calories biked Rest 90 seconds 15/12 Calories rowed 15/12 Calories skied Rest 90 seconds   4 rounds for time   Strength: Front Squats Find 10-rep max   For max load     Post results and experiences to commentsRead More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More

“SP5 Joseph C. Lupo” US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967. The cash-in signifies the year when SP5 Lupo was born,...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: 4-person team WOD Conditioning: “All in this together” 80 Burpees-over-rower 80 Handstand push-ups 80 Calories assault bike 80 DB step-overs (20″) @ (70/50) 80 Toes-2-bar 160 Double unders 80 Calories skierg 80 Pull-ups 80-ft Right-arm DB overhead lunge...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Endurance: 1 Mile Run 20 Burpees 2:00 Rest 1500m Row 20 Burpees 2:00 Rest 2000m Bike 20 Burpees   For time (35:00 cap)     Post results and experiences in commentsRead More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: Partner WOD 30-20-10 rep* rounds of: Alternating dumbbell snatches (70/50) Wall-ball shots (25/16)@(10/9′) Calories biked   For time (10:00 cap) *Equal work required on each exercise   …Rest 3:00 then…   6 rounds* of: 7 Kettlebell deadlifts (2...Read More