We will have one class time today at 0930. Join us this Wednesday for a FREE class! Conditioning: “Laboring Through 2021” 3-person Team WOD As many rounds as possible in 2021 seconds of: 9 Wall-ball shots (20/14)@(10/9) 10 Dumbbell snatches (50/35) 9 Box jump overs (20″) 10 Half-tacos 9 Plate-facing burpees   For total rounds...Read More

Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (10:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More

Conditioning: 25/20 Cal bike 20 GHD sit-ups 25’ Handstand walk 20 Double dumbbell front squats (2 x 50/35) 25′ Handstand walk 20 D-Ball squats (100/80) 25′ Handstand walk   2 Rounds for time     Post results and experience to commentsRead More

Conditioning: 1:00 Row for calories 0:30 Rest 1:00 Burpees 0:30 Rest 1:00 Double-unders 0:30 Rest   6 Rounds for score,  no additional rest between rounds     Post results and experience to commentsRead More

  Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run   For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More

Drop in for FREE at any class time TODAY!!! Class Times: 0530, 0630, 0845, 1200, 1730 Conditioning: Perform 0:45 work and 0:30 rest/transition at the following: Power snatches (135/93)/Dumbbell snatches (50/35) Burpee box jumps (24/20″)/Burpee box step-ups (24/20″) Slammers (12/8) Tire Flips (210/180) Pull-ups   3 Rounds for total score, rest 1:45 between rounds  ...Read More

Join us Wednesday, 25 August for a FREE class!   Conditioning: “Seriously?!” Buy-in: 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… Sell-out: 750m Row   For time     Post results and experiences to commentsRead More

Join us Wednesday, 25 August for a FREE class! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More

2013 Throwback! Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Friday, 29 March 2019     Post results and experience to commentsRead More

  Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148)   For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More