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: 25-ft Handstand walking 21 Calories biked 15 GHD sit-ups 9 Strict pull-ups 21 Double unders 15 Calories skied 9 Devil’s presses (2 x 50/35)   3 rounds for time...Read More

Register to compete or volunteer at the Spring TRU Challenge, April 25th! Click HERE!   Fitness Race Prep†: 200m run 2:00 Rest 400m Run 2:00 Rest 600m Run 3:00 Rest 800m Run 3:00 Rest 1200m Run 1:00 Rest 40/32 Calories Row, bike, or ski*   For time *Athlete’s choice †Levels: Intermediate/70+ Advanced: Same as Advanced...Read More

Team “Reverse Oreo” after Saturday’s long Team WOD! Register to compete or volunteer at the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: 5 rounds for time of: 800/700m Row or Ski Rest 2:00   …then…   5 rounds for time of: 25 Wall-ball shots (20/14) @ (10/9′) Rest 1:00   For time of...Read More

Register to compete or volunteer at the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: 3-Person Team WOD, equal work required 6 Rounds, alternating full rounds: 25-ft Dumbbell front rack lunges (2 x 50/35) 5 Wall-walks 5 Devils press (2 x 50/35) 25-ft Dumbbell overhead walking lunges (2 x 50/35)   For time (12:00...Read More

Who says judging isn’t fun?!   Conditioning: Partner WOD 400m Dumbbell farmers walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Calories biked/Handstand hold 40 Burpees-over-bar/Static hang 30 Ground-to-overhead (95/63)/Kettlebell farm hold (2 x 97/62) 20 Strict handstand push-ups/Hollow hold 10 Deadlifts (325/213)/In the hole goblet squat hold (72/53)...Read More

  Conditioning†: 100 Double unders …then… 2 rounds of: 5 Wall-walks 10 Strict pull-ups 15 Sandbag cleans (100/75) 20 Box jump overs (24/20″) 25 Kettlebell swings (53/35) …then… 600-ft Bearhug sandbag carry (100/75)   For time (24:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as advanced, except 80 double unders or 200 singles and 500m bear hug...Read More

Conditioning: Option 1: 500m Row 25 Squats 400m Ski 20 Ring rows 900m Bike 15 Push-ups   4 rounds for time (30:00 cap)   †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 400m row, 20 squats, 300m ski, 15 ring rows, 700m bike, 10 push-ups   Option 2: CrossFit Games Open WOD 26.3 2 rounds of: 12...Read More

Conditioning: Option 1: Partner WOD (equal work) Run 400m Ski 400m Row 400m Run 800m Ski 800m Row 800m Run 1200m Ski 1200m Row 1200m   For time (35:00 cap)   †Levels: Intermediate/70+ Advanced: Run-Ski-Row 300m, Run-Ski-Row 600m, Run-Ski-Row 1000m Beginner/70+ Scaled: Run-Ski-Row 200m, Run-Ski-Row 500m, Run-Ski-Row 800m   Option 2: CrossFit Games Open WOD 26.3 2...Read More

  Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 50/35), (20/14#) wall ball Beginner/70+...Read More

Having fun with “Tropical” Saturday Open WOD 26.2!   Conditioning: Option 1: Partner WOD Run 200m (together) 400m Row 1200m Bike Run 400m (together) 600m Row 1800m Bike Run 600m (together) 800m Row 2400m Bike Run 800m (together)   For time (25:00 cap)   †Levels: Intermediate/70+ Advanced: Same numbers Beginner/70+ Scaled: Run 100, 300 row, 900...Read More