Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike   3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16...Read More

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked   …Rest 3:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More

Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday. “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 30 Double-unders 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols...Read More

  Only 0530, 0845, and 1200 classes today. No evening class. The gym is closed tomorrow for New Year’s Day. Classes on January 2 are: 0900 and 1200 only.   Conditioning: Partner WOD* “’ Twas December 2025” 6 minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3 minutes* of:...Read More

Classes this week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only.   Conditioning: Partner WOD, equal work On a 4:00 work/1:00 rest clock, rotate through the following stations: Calories skied Sled push* (445/335) Burpee broad jumps* Calories...Read More

Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9...Read More

Join us today for the Rogue Sleigh Ride Challenge! Click HERE to register. Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Endurance: ROGUE Sleigh Ride Challenge (Click HERE to register) 10,000m Row   For time  ...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: Partner WOD “Two Turtle Doves” 70 Calories row 60 Chest-to-bar pull-ups 50 GHD sit-ups 40 Power cleans (155/103) 50 Handstand push-ups 60 Sandbag squats (100/75) 70 Calories bike   For time   †Levels: Intermediate/70+ Advanced: 60-50-40-30-40-50-60 rep counts, pull-ups, (135/93)...Read More

Fitness Race Prep: Partner WOD, equal work, tag between exercises 1000m Ski 300-ft Burpee Broad Jumps 1000m Row 600-ft Farmer Carry (2 x 70/53) 3000m Bike 100 Wall ball shots (20/14) @ (10/9′)   For time (30:00 cap)     †Levels: Intermediate/70+ Advanced: 850m Ski, 250-ft burpee broad jumps, 850m Row, 500-ft FC (2 x...Read More

Conditioning: 10 Double dumbbell thrusters (2 x 60/40) 25-ft Double dumbbell front rack lunges (2 x 60/40) 20/16 Calories biked 10 Double dumbbell shoulder to overhead (2 x 60/40) 25-ft Double dumbbell farmer carry lunges (2 x 60/40) 20/16 Calories rowed   4 Rounds for time (30:00 cap) †Levels: Intermediate/70+ Advanced: 8 Dbl DB Thrusters...Read More