“To lift, or not to lift? That is the question.” There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.   Option...Read More

  Row Skill: 8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing   For stroke rate accuracy and total sprint meters   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 15 Wall-Ball Shots (25/16) @ (11/10’) 10/7 Strict Pull-ups   For Score...Read More

Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More

  Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score *working @ 85% intensity   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017   Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More

  Conditioning: 2017 Functional Fitness Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups   For Score   Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat   Flexibility/Mobility:...Read More

  Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score and experiences to...Read More

  Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.   For quality of work and total sprint meters   Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m @ 80% 500m PR pace 500m @ 90% 250m @ 95% 250m @ 100%   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Ring Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (45/35)...Read More