General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Conditioning: Option 1: 2020 Functional Fitness Games Open WOD 20.2 Complete as many rounds and reps as possible...Read More

Conditioning: 2020 Functional Fitness Games Open WOD 20.2 Complete as many rounds and reps as possible in 20 minutes of: 4 Dumbbell thrusters (50/35) 6 Toes-2-bar 24 Double unders   For score If you are registered, don’t forget to post score to Games site     Post results and experiences to commentsRead More

  Conditioning: Option 1: “Hateful Eight” 8 Push-ups 8 GHD sit-ups 8 Squats 8 Pull-ups 8 Deadlifts (95/65) 8 Hang power cleans (95/65) 8 Shoulder-to-overhead (95/65) 8 Calories rowed   8 rounds for time   Option 2*: 2020 Functional Fitness Games Open WOD 20.2 Complete as many rounds and reps as possible in 20 minutes...Read More

  General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats   2 rounds for quality (increase intensity each round) …then… 350m Ski for time   Endurance: Bike 1:00 for calories Rest 2:00*   5 rounds for total calories *During the rest, perform 35 double unders   Core: Death by Hollow...Read More

Register for the 2020 Functional Fitness Games Open, Click HERE   Option 1: 2020 Functional Fitness Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees   10 rounds for time (15:00 cap) If you are registered, don’t forget to post score to Games site by 1900. Option 2: Complete as many rounds and reps as...Read More

Register for the 2020 Functional Fitness Games Open, Click HERE   Endurance: Max calories rowed in 30 seconds Rest 1:00 Max calories ski erg in 30 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00   5 round for total calories   Skill: Max bar hang Rest 2:00   3 rounds for total...Read More

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: “Adderall” With a continuous running clock, perform the following: 0:00-11:00 Run 1-mile Max rep clean & jerk (135/95) …rest 3:00, then… 14:00-20:00 800m Run Max rep snatches (125/80) …rest 3:00, then… 23:00-27:00 400m Run Max rep thrusters (95/65)   For total reps  ...Read More

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Pull-ups 9 Box Jumps (30/24″) 12 Kettlebell Swings (72/53) 15 Calories Rowed   For Score   Strength or Skill: For 15 minutes work on: Pick any lift and find...Read More

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3...Read More

Great crew for the Labor Day WOD!! No Saturday classes this week.   Conditioning: Partner WOD Complete as many rounds in 30 minutes of: 20-ft DB Farmers carry 2(50/35) 7 Goblet squats (50/35) 7 Pull-ups 7 Goblet squats 20-ft DB Farmers carry   For score   Flexibility: Side splits Middle splits Twisted cross Reclined spinal...Read More